Name: Playbook - The Daily FLO - 9.6 - Full Body *Bonus* Workout
Uploaded: 2024-04-17T18:45:08.389Z
Duration: 30 min
Description: 9.6 - Full Body *Bonus* Workout

James

Mark

Iker

Alex

Josh

I love it when you add those bonus sessions on at the end of the week!

John

This is a bonus full body push-pull strength workout! If you have a little extra time or just want to get a sweat in, hit this workout!

The Lineup:
10x Hand Walk Hip Opener
10x Alternating Quad Stretch
10x Knee Pull to Figure Four
50x Bunny Hops

- Begin standing and walk hands until you are in high plank position
- Perform push
- Perform hip opener on both legs
- Walk hands back to standing position

Hand Walk Hip Opener

- Alternate standing quad stretch
- Pull heel to butt and pause for 2 sec
- Repeat on other side

Alternating Quad Stretch

- Perform knee pull to figure four complex on one side of body
- Switch to other side and repeat for desired reps or time

Knee Pull To Figure Four

Bunny Hop

Movement Prep 6 (Aerobic)

The Lineup:
12x Kettlebell Unilateral Split Squats each leg
6x Kettlebell Swing Cleans each side
12x Kettlebell Goblet Cyclist Squats
12x Ring Push Ups (perform regular push ups if no rings available)
12x Ring Inverted Rows (perform with barbell or do dumbbell rows if no rings available)
12x Ring Skull Crushers (perform with barbell or do dumbbell skull crushers if no rings available)
12x Ring Inverted Curls (perform with barbell or do dumbbell curls if no rings available)
12x Alternating Hanging Oblique Knee Tucks (6x reps each side; do sit ups if unable to do exercise, or if pull up bar not available)
REPEAT 3x Rounds, REST 0:60 seconds between each round

- Stand in a stager stance with a kettlebell in opposite hand of leg that is forwards
- Lower into a split squat achieving a 90 degree angle at your knees
- Stand up to the starting position while maintaining posture 
- Perform for desired reps or time on one side, then the other side

Kettlebell Unilateral Split Squats

- Start with kettlebell on ground in front of you
- Hinge at hips and grasp kettlebell with one hand 
- Hike kettlebell into hips, and engage glutes to clean up to front rack position
- Repeat for desired reps or time on one side, then switch sides

Kettlebell Swing Clean

- Grasp kettlebell in goblet position
- Shift weight up onto toes either with heel wedges (if modification needed) or by getting up onto toes using calf strength
- Perform slow and controlled goblet squat
- Repeat for desired reps or sets

Kettlebell Goblet Cyclist Squat

- Use TRX straps or Rings to perform push ups
- Start in plank position with arms straight 
- Lower body between hands, then press back up to starting position
- Repeat for desired reps or time

Ring Push Ups

- Perform inverted rows by pull body between hands and lowering back down
- Engage back muscles and squeeze shoulder blades together during each rep

Ring Inverted Rows

- Perform skull crushers while maintaining core and glute engagement
- Focus on engaging triceps throughout exercise

Ring Skull Crushers

- Start in inverted plank position
- With hands facing upwards, curl rings towards chin using bicep strength 
- Repeat for desired reps or time

Ring Inverted Curls

- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging oblique knee tucks

9.6 - KB Full Body Strength Push Pull

9.6 - Full Body *Bonus* Workout

So glad I started this program. Cant wait for the second work out !

Shawn

Such a great workout with a trainer who knows his stuff and isn't trying to sell you on quick gains. The focus on fundamentals and long term results is healthy and refreshing!

David

Solid burner 🔥 
I’m a fan of those KB squat cleans.
The Ab Wheel roller at the end was a nice serve of dessert to finish off with

1.1 - KB FULL BODY STRENGTH - PUSH

Very nice work out enjoyed much and motivates for the next day .. Thanks

Mario

Haleigh

Wow my first time using assault bike. Pretty rad workout, like the mini circuits

Hope

1.2 - KB AEROBIC + BICEPS & BACK

Snooby Consty

Jonah

Scott

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

Very Challenging day today! But great burn 🔥

Shannon

Sophie

Daniel

1.4 - KB FULL BODY STRENGTH - PULL

HIIT was great. Made me wish I had an assault bike around though.

Jack

W1/D5 great one put together 💯 #StayFocusedAndMotivated 🦍

1.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W2/D1 "Hollow Hold Chop & Lift" that's a pretty heavy one 🥵 #StayFocusedAndMotivated 🦍

Josiah

2.1 - KB FULL BODY STRENGTH - PUSH

Great workout - substitutes running (Can’t from knee injuries) with 2m row

Josh Hannum

Jared

W2/D2 "KB Crush Curl" 💪🏾
#StayFocusedAndMotivated 🦍

2.2 - KB AEROBIC + BICEP & BACK

Bruce

Trevor

2.4 - KB FULL BODY STRENGTH - PULL

W2/D3: Sweet One 👌🏾
#StayFocusedAndMotivated 🦍

Abner

Miguel

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Like this one. Nice chest and Tri pump and got HR up.

Jonathan

I love the Turkish sit-ups, but I felt like I was doing the pushups wrong? Maybe I’m overthinking it… if you have any more direction on that exercise that would be awesome.

Oooof that one hurt more then anticipated

2.5 - KB AEROBIC + CHEST, TRICEPS, & SHOULDERS

W3/D1 starting off pretty strong 💪🏾 #StayFocusedAndMotivated 🦍

3.1 - KB FULL BODY STRENGTH - PUSH

Pete

W3/D2 upper body workout was a beast 💯 #StayFocusedAndMotivated 🦍

3.2 - KB AEROBIC + BICEP, BACK, & SHOULDERS

W3/D3 nice one just what my body needed after D2 😌 #StayFocusedAndMotivated 🦍

Brian

3.3 - RECOVERY + KNEE HEALTH & FULL BODY MOBILITY

W3/D4 getting stronger 💪🏾
#StayFocusedAndMotivated 🦍

Took some time off, great way to get back on track!

3.4 - KB FULL BODY STRENGTH - PULL

W3/D5 this work out combination is crazy. Great job man 💯 #StayFocusedAndMotivated 🦍

Awesome! Love when my chest and front delts are pulverized into a risotto type texture

Ryan Colella

3.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W3/D6: Bonus one? Okay! been there, done it, let's go 💯 #StayFocusedAndMotivated 🦍

3.6 - Full Body *Bonus* Workout

Broad jump burpees were brutal but such a good workout!

alan

4.1 - KB FULL BODY STRENGTH - PUSH

W4/D2 my biceps are still burning 🔥 #StayFocusedAndMotivated 🦍

Marti

4.2 - KB AEROBIC + BICEPS & BACK

W4/D3 most needed 💯 #StayFocusedAndMotivated 🦍

4.3 - RECOVERY + SHOULDER & KNEE PREHAB

W4/D4 completed ✅ great one 💯 #StayFocusedAndMotivated 🦍

Victor

4.4 - KB FULL BODY STRENGTH - PULL

W4/D5 my upper body is burning 🔥 #StayFocusedAndMotivated 🦍

Giancarlo

4.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W4/D6 Nothing left, all in *Bonus 💯 #StayFocusedAndMotivated 🦍

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

W5/D1 this is going to be the hardest week since the beginning 💯 Body is already exhausted 🥵 I think I went to heavy on the weights 😵‍💫 #StayFocusedAndMotivated 🦍

5.1 - KB FULL BODY STRENGTH - PUSH

W5/D2: Upper Body & Cardio Workout, yes, yes #StayFocusedAndMotivated 🦍

Tougher then I thought it would be 😅😅

Pavlos

5.2 - KB AEROBIC + BICEPS, BACK, & SHOULDERS

W5/D3: Struggled to get this done 🥵 but I did it 💪🏾 #StayFocusedAndMotivated 🦍

Awesome. Great warm ups/movement prep and great hard work!!

Samuel Oates

5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

W5/D4 great one 💯 #StayFocusedAndMotivated 🦍

Wilson

5.4 - FULL BODY STRENGTH - PULL

5.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

I skipped this one on Week 5 but in Week 6 I finally got it done. Never give up #StayFocusedAndMotivated 🦍

I was digging your mobility flow video. Thanks!

5.6 - Aerobic + Mobility Flow

Andrew

W6/D1: Just went for 4 rounds instead of 6 due to the lack of time. But better that than nothing! #StayFocusedAndMotivated 🦍

6.1 - KB FULL BODY STRENGTH - PUSH

W6/D2 back at it like I've never left 💪🏾 
#StayFocusedAndMotivated 🦍

6.2 - KB AEROBIC + BICEPS & BACK

W6/D3 let's keep it going 💯 #StayFocusedAndMotivated 🦍

6.3 - SPEED + FULL BODY MOBILITY

W6/D4 completed ✅
#StayFocusedAndMotivated 🦍

6.4 - KB FULL BODY STRENGTH - PULL

W6/D5 completed ✅ let's move on 💯 #StayFocusedAndMotivated 🦍

Collin

6.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W7/D1 completed ✅ Who's still here with me? 👀 #StayFocusedAndMotivated 🦍

Great workout, slight issue between the videos and the overviews under the videos. Not a bad thing it just had me doing split press 6r/6l extra on the workout. All good though!

7.1 - KB FULL BODY STRENGTH - PUSH

W7/D2 completed ✅ I'm convinced this is one of the best Kettlebell Workout around the world 🗺 #StayFocusedAndMotivated 🦍

7.2 KB - the line up doesn't match the workout at all. Did a mixture of the two, it was toasty! 💪👌

Sean

Leonard

7.2 - KB AEROBIC + BICEPS & BACK

W7/D3 completed ✅ It feels good to also have those kind of easy workout days for recovering  #StayFocusedAndMotivated 🦍

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

W7/D4 💯 I can see myself doing this forever 💪🏾 #StayFocusedAndMotivated 🦍

7.4 - KB FULL BODY STRENGTH - PULL

W7/D5 completed ✅ Just found out I still have 5 weeks left to go. I was afraid the program was slowly coming to its end. Just keep them coming Dr. Colin 👏🏾👏🏾👏🏾👏🏾 #StayFocusedAndMotivated 🦍

After a few days of this was rough, but felt good to sweat again!

Jeremy

7.5 - KB HIIT + CHEST, TRICEPS, & SHOULDERS

W8/D1 great starting point for this week #StayFocusedAndMotivated 🦍

Wow…….. this one hurt!!!!! Great great workout. Not I’m going to go cry

8.1 - KB FULL BODY STRENGTH - PUSH

W8/D2 completed ✅
I did this one with the kids and they enjoyed it (surprisingly 😊) #StayFocusedAndMotivated 🦍

Loved this one, great combo of moves! 👍

Looking at this workout, it doesn’t look that hard. I was wrong! Hard as hell!

9.6 - Full Body Bonus Workout

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