Name: Playbook - The Daily FLO - 5.4 - FULL BODY STRENGTH - PULL
Uploaded: 2024-04-17T18:45:08.135Z
Duration: 60 min
Description: 5.4 - FULL BODY STRENGTH - PULL

Richard

Kelsay

Owen

Mike

Mitchell

Today is a full body strength day with a pull movement emphasis. It is built out to begin with a Movement Preparation as your warm up. Be sure to complete this first to properly prepare your body for the work out! The next step is performing two different big list for the day. After this you will have a light implement circuit (KB, DB, or BW) and core finisher to round out the work out. Have fun, and go get after it! Be sure to take a pic and tag me on social media when you finish 📸💪

Details:

(1) Movement Prep (Warm Up) 

(2) BIG LIFTS
Barbell Single Leg RDL
Pull Up (add wight if able; modify to inverted row on TRX/rings if necessary)

Rep Range: 12-10-8-6-4
Rest Time: 0:60 seconds between each set
Goal: Increase weight each round.

(3) Full Body Strength Circuit:
12x Dual Kettlebell Sumo Deadlift
12x Alternating Kettlebell Swing Clean (6x each side)
12x Single Leg RDL Bent Over Rows each arm
12x Eccentric Kettlebell Curls (by the horns) 
75x Jump Rope Forwards & Back
REPEAT 4x Rounds, REST 0:60 seconds between each round
Goals: Keep to your recovery periods and lift as heavy as you can to produce repeatable efforts each round.

(4) Core Finisher
2:00 minutes KB Pull Throughs 
Goal: Max repetitions in the allotted time.

(5) BONUS Bicep/Back Finisher
15x Banded Pull Aparts
15x Dumbbell Curls
REPEAT 3x Rounds, Do as Fast As Possible!

The Lineup:
12x Alternating Knee Pull to Figure Four Stretch
20x Supinated Bodyweight Scap Squeezes 
3x Prone Superman Shoulder Clocks (each time you go around entire clock = 1 rep)
12x Sumo Goblet Good Mornings 
4x Kettlebell Clean to Snatch Build Up each arm

- Alternate knee pull and figure four stretch
- Switch sides each rep

Alternating Knee Pull To Figure Four Stretch

- With palms facing upwards and elbows at 90 degrees, squeeze shoulder blades together, then relax 
- Repeat for desired reps or time

Supinated Bodyweight Scap Squeezes

- Lye face down and perform clocks
- Each time you go all the way around is 1 rep
- Perform for desired reps or time

Prone Superman Shoulder Clocks

- Hold weight in goblet position with feet in wide sumo stance
- Hinge over at hips and engage glutes as you raise back up to upright position 
- Repeat for desired reps or time

Goblet Sumo Good Mornings

- Begin with kettlebell clean from ground, then transition into a swing clean, and finish with a snatch
- Repeat to other side
- Alternate sides for desired reps or time

Kettlebell Clean to Snatch Build Up

Movement Prep 18 (Strength - Pull)

- Begin with barbell at hips
- With one leg back, keep soft bend in front knee and hinge over at hip
- Keep hips square and lower the weight until chest is parallel with ground
- Engage working leg glute and hamstring to bring your body back upright
- Repeat for desired reps or sets on one leg, then switch legs

Barbell Single Leg RDL

- Hands shoulder width apart on pull up base
- If needed, use band attached to bar for assistance (see coaching tutorial under coaching tutorial tab) to perform reps
- IF able, load up exercise with added weight
- Engage lats and raise chest to bar then lower back down

Pull Up (Weighted)

The Lineup:
12x Dual Kettlebell Sumo Deadlift
12x Alternating Kettlebell Swing Clean (6x each side)
12x Single Leg RDL Bent Over Rows each arm
12x Eccentric Kettlebell Curls (by the horns) 
75x Jump Rope Forwards & Back
REPEAT 4x Rounds, REST 0:60 seconds between each round

- Place 2 kettlebells between feet with wide sumo stance, toes facing slightly outward
- Hinge over at hips to grasp both kettlebells
- Brace core and engage glutes as you raise kettlebells off ground
- Repeat for desired reps or time

Dual Kettlebell Sumo Deadlift

- Begin with Kettlebell on ground in front of you
- Hike kettlebell into hips and engage glutes to generate force to produce clean
- Safely return kettle bell back to ground and repeat process on opposite side for desired reps or time

Alternating Kettlebell Swing Clean

- Achieve single leg RDL position and hold
- Perform kettlebell rows on opposite side while stabilizing through hip
- Perform for desired reps or time on one side, then switch sides

Static Single Leg RDL Rows

- Grasp kettlebell by the horns and perform curl motion, lower Kettlebell back down slowly counting “4-3-2-1” as it returns to starting position

Eccentric Kettlebell Curls (By The Horns)

- Perform jump rope motion hopping forwards and backwards between every single rep
- Perform for desired time or reps

Jump Rope Forwards and Back

5.4 - Full Body Pull Strength Circuit

Perform Max repetitions in two minutes of kettlebell pull throughs.

- Begin in high plank position with glutes and core engaged
- Perform Kettlebell pull throughs while stabilizing hips and shoulders through glue and core activation
- Repeat for Max reps in allotted amount of time, or four prescribed repetitions

Kettlebell Pull Throughs

5.4 - Core Finisher

The Lineup:
15x Banded Pull Aparts
15x Dumbbell Curls
REPEAT 3x Rounds, Do as Fast As Possible!

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Dumbbell Curls

5.4 - Bicep & Back Finisher

5.4 - FULL BODY STRENGTH - PULL

Eddie

This was tough but got through it! 

Pushed myself on lifting heavy and am dripping in sweat!

Charles 

Danielle

1.1 - FULL BODY STRENGTH - PUSH

Will

AHMAD

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!

Excellent!!! Felt great even with pull up modification.

Krystyl

Austin

1.4 - FULL BODY STRENGTH - PULL

Excellent workout, just need to build back up my cardio, haven't did a burpee in a hot minute.  Feel better throughout my joints vs when I was just lifting barbell.  Just going to take it one day at a time.

Having way too much fun with these workouts! Thank you

Derek

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

halo

Ethan W

2.1 - FULL BODY STRENGTH - PUSH

Michael

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

Rowdy

2.4 - FULL BODY STRENGTH - PULL

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

5.4 - FULL BODY STRENGTH - PULL

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