Name: Playbook - The Daily FLO - 7.5 - CONDITIONING: PLYOMETRICS + CHEST & TRICEPS
Uploaded: 2024-04-17T18:45:08.226Z
Duration: 60 min
Description: 7.5 - CONDITIONING: PLYOMETRICS + CHEST & TRICEPS

Kelsay

Derrick

Owen

THE LINEUP: 

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

2.) Plyometric Circuit:
- 12x reps 1-2-1 Side Shuffle
- 12x reps Jump Lunges
- 6x reps Vertical Jumps 
- 12x reps Single Leg Lateral Hop Overs each leg
REPEAT 4x rounds, REST 0:60 seconds between each round

3.) Upper Chest/Tricep Circuit:
- 8x Eccentric Incline DB Bench
- 16x Seated DB Seesaw Press
- 8x Eccentric Tricep Dips
- 16x Cable/Band Chest Fly
REST 0:30 seconds between exercises, 0:60 seconds between rounds
REPEAT 5x rounds

4.) HIIT Core Finisher:
- 0:30 seconds Jump Rope Singles
- 0:15 seconds REST
- 0:30 seconds Frog Crunches
- 0:15 seconds REST
REPEAT 4x Rounds

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)

Perform workout at your own pace, but be sure to take the allotted rest breaks between each round

The Lineup: 4x rounds
12x reps 1-2-1 Side Shuffle
12x reps Jump Lunges
6x reps Vertical Jumps 
12x reps Single Leg Lateral Hop Overs each leg
REPEAT 4x rounds, REST 0:60 seconds between each round

1-2-1 Side Shuffle

Jump Lunge (Bodyweight)

- Squat down and jump as high as possible
- Focus on landing softly and using the appropriate sequence with your arms as seen in demo video

Vertical jumps

- Perform small lateral side to side hops with one leg, then switch legs

Single Leg Lateral Hop Overs

Plyometric Circuit

The Lineup:
8x Eccentric Incline DB Bench
16x Seated DB Seesaw Press
8x Eccentric Tricep Dips
16x Cable/Band Chest Fly
REST 0:30 seconds between exercises, 0:60 seconds between rounds
REPEAT 5x rounds

- Press weights up over chest, slowly lower counting 4-3-2-1 on the way down
- press back up and repeat

Eccentric Incline DB Bench

- Alternate pressing overhead getting full extension on each rep
- Keep core engaged

Seated DB Seesaw Press

- Perform with dip bar or on edge of bench or couch
- Move slow on way down counting 4-3-2-1 as you lower your body

Eccentric Tricep Dips

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable/Band Chest Flies

Upper Push Strength - Chest/Triceps/Shoulder

The Lineup:
0:30 seconds Jump Rope Singles
0:15 seconds REST
0:30 seconds Frog Crunches
0:15 seconds REST
REPEAT 4x Rounds

Jump Rope Singles

Frog Crunches

HIIT + Core Finisher

7.5 - CONDITIONING: PLYOMETRICS + CHEST & TRICEPS

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

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

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

2.4 - FULL BODY STRENGTH - PULL

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

Matilda

David

2.5 - AEROBIC + CHEST, TRICEPS, & SHOULDERS

I love the variations to the previous time we hit this workout. Great pump 💪🏽

Michael

3.1 - FULL BODY STRENGTH - PUSH

3.2 - AEROBIC + BICEP, BACK, & SHOULDERS

That was good stuff. That squat at the end was pretty tough

Justin

3.3 - RECOVERY + KNEE HEALTH & FULL BODY MOBILITY

Sean

Great workout the last ab burner was really tough

Richard

3.4 - FULL BODY STRENGTH - PULL

Patrick

3.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

Did quite modified version coz the gym didn’t have that much stuff

3.6 - Full Body *Bonus* Workout

Glad there wasn’t a 4th round to that last circuit 🥵

Kyle Eberle

Hardest one yet, my legs have melted 🫠

Wesley

Anthony

4.1 - FULL BODY STRENGTH - PUSH

Brandon

4.2 - AEROBIC + BICEPS & BACK

4.3 - RECOVERY + SHOULDER & KNEE PREHAB

Felt quite hard after training pause and being sick!
Right lower back also informed from itself

4.4 - FULL BODY STRENGTH - PULL

Not sure what is harder…..
Med ball burpees or regular burpees?

4.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

Took too many days off felt this one hard lol thank you

Marco

4.6 - Speed + Full Body HIIT + Mobility *Bonus* Workout

Elias

Damn one and half hours at the gym! But felt good

5.1 - FULL BODY STRENGTH - PUSH

If you push with the cardio and only take required rest you will get better with this one.

Nicholas Reese

5.2 - AEROBIC + BICEPS, BACK, & SHOULDERS

Nice little refresh day with a little work mixed in

James

5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

5.4 - FULL BODY STRENGTH - PULL

5.5 - HIIT + CHEST, TRICEPS, & SHOULDERS

5.6 - Aerobic + Mobility Flow

6.1 - FULL BODY STRENGTH - PUSH TESTER

6.2 - AEROBIC + BICEPS & BACK

6.3 - SPEED + FULL BODY MOBILITY

6.4 - FULL BODY STRENGTH - PULL TESTER

Connor

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

7.5 - CONDITIONING: PLYOMETRICS + CHEST & TRICEPS

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