Name: Playbook - The Daily FLO - 5.5 - HIIT + CHEST, TRICEPS, & SHOULDERS
Uploaded: 2024-04-17T18:45:08.141Z
Duration: 60 min
Description: 5.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

Richard

Kelsay

Another tough one. My shoulders are on fire!

Owen

James

Today is designed as a bodybuilding style upper body workout and for metabolic core conditioning. Perform Movement Preparation first as your warm up. Then perform the Metabolic Core Conditioning and Upper Body Strength circuits after. Have fun, and go get after it! Be sure to take a pic and tag me on social media when you finish 📸💪

1.) Movement Prep:
- Mobility & Warm Up Routine

2.) Metabolic Core Conditioning
12 calories Rowing Erg Sprints (Perform 0:30 second maxout sprints doing another aerobic modality if no rower available)
8x Box Jumps (perform squat jumps if no box available)
8x Alternating Medball Rotational Slams (4x to each side)
8x Half Kneeling Banded/Cable Wood Chopper each side
REPEAT 5x Rounds, REST as needed, PERFORM as fast as possible!

3.) Upper Push Strength Circuit (Chest/Triceps/Shoulders):
15x Wide Grip Barbell Bench Press
15x Seated Dumbbell Lateral Raises
15x Seated Dumbbell Crush Press
15x Single Arm Dumbbell Bench Press
REPEAT 3x Rounds, REST 0:60 seconds between each round

Thee Lineup:
15x Yoga Push Ups
10x Alternating Hip Opener Rotation (5x each side)
10x Dumbbell High Pull External Rotation to Press
10x Dumbbell Shoulder Flexion

- Begin in pike position with hips up and arms straight overhead
- Lower chest towards floor and press upwards to finish each rep
- Repeat for desired reps or time

Yoga Push Up

- Perform hip opener rotation on one side then repeat to other side
- Alternate sides for desired reps or time

Alternating Hip Opener Rotation

- Pull dumbbells until elbows are at shoulder height, then externally rotate shoulders and press dumbbells overhead
- Lower elbows back to shoulder height, and slowly internally rotate shoulders to return dumbbells back to starting position
- Repeat for desired reps or time

Dumbbell High Pull External Rotation To Press

- Flex shoulder through entire range of motion and repeat for reps or time

Dumbbell Shoulder Flexion

Movement Prep 19 (Aerobic)

The Lineup:
12 calories Rowing Erg Sprints (Perform 0:30 second maxout sprints doing another aerobic modality if no rower available)
8x Box Jumps (perform squat jumps if no box available)
8x Alternating Medball Rotational Slams (4x to each side)
8x Half Kneeling Banded/Cable Wood Chopper each side
REPEAT 5x Rounds, REST as needed. Perform as fast as possible.

-Get into rower and adjust foot straps and damper to your liking 
-Grasp the handle and row
-Legs first
-Lean slightly back at the end 
-Finish with the arms 
-Reverse order to starting position 
-Repeat for time, distance, or calories

Rowing Erg (0:30 second maxout sprints if no rower)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Step back with one foot and as you pivot your weight, bring medball up overhead and slam on opposite side
- Hinge at hips to pick medball off ground, then perform to other side
- Alternate sides for desired reps or time

Medball Rotational Slam

- From half kneeling position hold the cable/band up above shoulder on side with leg forward
- Twist through your core as you bring hands to opposite hip
- Repeat for reps or time on one side, then perform on other side

Half kneeling wood chopper

5.5 - Metabolic Core Conditioning

The Lineup:
15x Wide Grip Barbell Bench Press
15x Seated Dumbbell Lateral Raises
15x Seated Dumbbell Crush Press
15x Single Arm Dumbbell Bench Press
REPEAT 3x Rounds, REST 0:60 seconds between each round

- Grip outside of shoulder width on barbell
- Unrack and hover bar directly over chest
- Lower to chest and engage chest muscles to press back up

Wide Grip Barbell Bench Press

- Seated on bench or chair, keep elbows slightly bent and raise dumbbells to shoulder height 
- Return back down to side and repeat for desired reps or time

Seated Dumbbell Lateral Raises

- Seated position, grasp dumbbell on either side and press from chest height up over head
- Press until elbows are fully extended then return to chest
- Repeat for reps or times

Seated Dumbbell Crush Press

- Engage core and perform bench press on one arm, then switch and perform for reps on other arm

Single Arm Dumbbell Bench Press

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

5.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

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

An hour on the peleton with stretching was much needed.

Kirstin

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

Ethan W

1.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

RunDominican

halo

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

5.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

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