Name: Playbook - The Daily FLO - 5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE
Uploaded: 2024-04-17T18:45:08.131Z
Duration: 45 min
Description: 5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

Richard

Kelsay

Nice little refresh day with a little work mixed in

James

Today is focused on helping you develop your speed and acceleration. Perform the movement prep first, then the speed and acceleration workout, and finish the day with a chest and mobility workout.

The Lineup:
10x Lateral and Forward Leg Swings
10x Standing Shoulder Flexion Stretches

20 meters of:
Alternating Ground Swipes
Ankle Flips
A Skips
B Skips 
High Knees

- Perform reps on one leg, then switch legs

Lateral Leg Swings

- Perform desired reps or time on one leg, then switch legs

Forwards Leg Swing

- Rest hands on elevated surface
- Sit hips back and allow shoulders to go overhead 
- Return to standing and repeat for reps or time

Standing Shoulder Flexion Stretch

Alternating Walking Ground Swipes

Ankle Flips

A Skips

B Skips

High Knees

Movement Prep 18 (Speed & Agility)

- Begin slow on the first few reps and slowly build your way up throughout the 20 meters to your max speed.

Sprints (20m Accelerations)

The Lineup:
12x Kettlebell Tricep Push Up
12x Tall Kneeling Kettlebell Offset Press
12x Bridge Kettlebell Floor Press to Chest Fly (each floor press + chest fly = 1 rep)
REPEAT 4x Rounds, REST 0:60 seconds between each round

- With both hands on kettlebell handle, perform Tricep push up
- Maintain glute and core activation throughout entire motion
- Drop to knees if modification needed

Kettlebell Tricep Push Up

- Perform 1/2 reps with kettlebell offset to right arm, and 1/2 reps with kettlebell offset to left arm

Tall Kneeling Kettlebell Offset Press

- Achieve glute bridge position 
- Perform floor press to chest fly for 1 rep
- Repeat for desired reps or time

Bridge Kettlebell Floor Press to Chest Fly

5.3 - Upper Body Strength - Chest, Triceps, & Shoulders

The Lineup:
12x Eccentric Cyclist Squats (Bodyweight) 
0:30 seconds Hands Elevated Push UP Chest Stretch Hold
6x Eccentric Bridge Hamstring Curls
0:30 seconds Dead Hang 
REPEAT 3x Rounds, REST as needed

- Elevate heels 1-2 inches and perform eccentric cyclist squats (going slow on the way down counting “4-3-2-1”)
- Come back to standing in a controlled manner

Eccentric Cyclist Squats (Bodyweight)

- Elevate hands and lower chest down between hands and hold for desired time

Hands Elevated Push Up Chest Stretch Hold

- With skateboard, slider, or machine, achieve glute bridge position and eccentrically lower legs while maintaining tension through the hamstrings and glutes
- Return to starting position and repeat for desired reps or time

Eccentric Glute Bridge Hamstring Curls

- Grip pull up bar shoulder width apart and allow arms to be straight
- Hang and allow tension to release out of shoulders and spine

Dead Hang

Full Body Maintenance & Mobility 2

5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

Great intense workout, changing up styles, attempting to become quick, explosive and powerful instead of just gym strength.

Wilfredo

Will

Eddie

1.1 - FULL BODY STRENGTH - PUSH

AHMAD

Danielle

1.2 - AEROBIC + BICEPS & BACK

Nice to get some mobility in between strength sessions

Jonathan

Good haven’t rolled out like that  sense football

everett emme

1.3 - ACTIVE RECOVERY + SHOULDERS, BACK, & HIP PREHAB

Workout was tough but got through it and am drenched in sweat!

Loving these workouts!

Charles 

1.4 - FULL BODY STRENGTH - PULL

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

2.1 - FULL BODY STRENGTH - PUSH

This was tough but a great and effective workout!

2.2 - AEROBIC + BICEP & BACK

My apologies, accidentally hit 1 star. Really enjoyed it, should have been a 5!

Tyler

Josh

Terrance

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Derek

Ethan W

Rowdy

2.4 - FULL BODY STRENGTH - PULL

Bit slow tempo but felt good. The weights started to feel really well in the last rounds

5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

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