Name: Playbook - The Daily FLO - 6.5 - HIIT + CHEST, TRICEPS, & SHOULDERS
Uploaded: 2024-04-17T18:45:08.200Z
Duration: 60 min
Description: 6.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

Richard

Connor

Really didn’t wanna workout today but went anyways and did this workout.. feeling on top of the world 💪🏼

Kelsay

Derrick

Owen

Getting better every week. Stoked for Januarys challenge.

Fun program. Good variation. Good sweat daily. Will probably do it again. Wish there was a little more integrated mobility/flexibility, with cues and progressions.

Aaron

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 cal Assault Bike (if not bike available, then perform 1:00 minutes of another aerobic activity such as running, rowing, elliptical, jumping rope, etc.)
12x Burpees
24x Frog Crunches
REPEAT 5x Rounds, REST as needed, PERFORM as fast as possible!

3.) Upper Push Strength Circuit (Chest/Triceps/Shoulders):
8x Hollow Hold Floor Press
8x Dumbbell Bridge Crush Press
8x Weighted Tricep Dip
8x Kettlebell push press
REPEAT 4x rounds, REST 0:60 seconds between each round

The Lineup: 
3 minutes Assault Bike @ steady pace
10x Childs Pose Push Up to Hip Opener
20x Wrist Extension Rocks
10x Chest Openers

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Begin in child’s pose
- Translate chest over hands and perform push up
- Do hip opener, then return back to child’s pose 
- Repeat for desired reps or time

Child’s Pose Push Up to Hip Opener

- On hands and knees, externally rotate wrist so that thumbs are pointing out away from body
- Fingers should be pointed toward yourself
- Shift weight onto heels to put wrist on stretch
- Rock back and forth for desired reps or time

Wrist Extension Rocks

- Place hands widely apart from each other on ground
- Keep back arm straight as you press shoulder towards floor
- Once gentle stretch is felt in chest and front of shoulder, switch to other side
- Perform for desired reps or time

Chest Opener

Movement Prep 4 (Aerobic)

The Lineup: 5x Rounds
12 cal Assault Bike (if not bike available, then perform 1:00 minutes of another aerobic activity such as running, rowing, elliptical, jumping rope, etc.)
12x Burpees
24x Frog Crunches
REPEAT 5x Rounds, REST as needed, PERFORM as fast as possible!

Assault bike (1:00 min sprint if no bike available)

- Feet shoulder width apart
- Squat down and place hands slightly in front of feet on ground
- Kick legs back and bring chest to floor
- Perform push up and hop feet back up to original position on ground
- Repeat for desired reps or time

Burpee

- Bend knees and put feet together
- Bring arms straight up overhead
- Press low back into floor and crunch hands to feet
- Return to starting position and repeat for desired reps or time

Frog Crunches

6.5 - Metabolic Core Conditioning Circuit

The Lineup:
8x Hollow Hold Floor Press
8x Dumbbell Bridge Crush Press
8x Weighted Tricep Dip
8x Kettlebell push press
REPEAT 4x rounds, REST 0:60 seconds between each round

- Achieve hollow hold position with low back pressed to ground
- Press dumbbells/kettlebells upwards until arms are straight, then return elbows to floor
- Perform for desired reps or time

Hollow Hold Floor Press

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells together and upwards engaging your chest 
- Lower with a slow controlled motion
- Repeat for desired reps or time

Dumbbell Bridge Crush Press

- Place weight between knees or on a weight belt
- Perform Tricep dip by lowering body between hands, then engage chest and triceps until arms straightened
- Repeat for desired reps or time

Weighted Tricep Dip

- With a kettlebell in each hand perform a kettlebell push press
- Allow legs to generate small amounts of power to begin pressing motion
- Repeat for desired reps or time

Kettlebell push press

6.5 - Chest, Triceps, & Shoulders Strength Circuit

6.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

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

I need to foam roll more let’s just say that

Nice to get some mobility in between strength sessions

Jonathan

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

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

6.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

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