Name: Playbook - The Daily FLO - 9.6 - Full Body *Bonus* Workout
Uploaded: 2024-04-17T18:45:09.107Z
Duration: 30 min
Description: 9.6 - Full Body *Bonus* Workout

Adam

Steve

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:
12R/12L x Dumbbell Offset Split Squats each leg
12R/12L x Dumbbell Split Stance Power Curls each side (12x reps with each leg forwards)
12x Dumbbell Goblet Toe 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

Dumbbell Offset Reverse Lunge

Split Stance Power Curl

Dumbbell Goblet Toe 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

Kayden

Today was my first day! It was tough but i loved it

Alex

Calvin

1.1 - DB FULL BODY STRENGTH - PUSH

Jules

Trainer

Bonnie

1.2 - DB AEROBIC + BICEPS & BACK

Took the foam roller to a whole new level!

Bryton Schmitt

Never actually took the time to work on mobility or rolling - thanks for the addition in the work out! Feels so good!

Abner

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

Drew

Nicole

1.4 - DB FULL BODY STRENGTH - PULL

Need a substitute for the assault bike. Not everyone owns a bike.

Andrei Radaza

It was great. Really enjoy the workouts and format. One suggestion is offering modifications for anyone who can’t complete a move. Showing a full progression.

For example i can’t do a full burpee yet. Used a chair rather than going to the floor. 

Just a thought for those of us on the beginning of the journey. Thanks!

Zach

1.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

Battled this morning but got it done ✔️

Matthew Tyson

Jenna💕

2.1 - DB FULL BODY STRENGTH - PUSH

Jill

I enjoyed this! Feels great to mix up weights and run a little too!

2.2 - DB AEROBIC + BICEP & BACK

Back and shoulders were super tight this helped so much

Hunter

2.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

One of the best. Might double down on week 1 and 2 with some prog overload plus some additional kb get ups and swings. Let's do it!! 💪

Would love an alternative exercise if you don’t own or have access to a particular equipment/ accessory. Thanks !!

Adèle

2.4 - DB FULL BODY STRENGTH - PULL

Perfect combo of strength and cardio 💪

2.5 - DB AEROBIC + CHEST, TRICEPS, & SHOULDERS

Extra hard time pushing start today but I feel so much better now! Great work out 💪🏼

Did 3 rounds. Felt a twitching pain on the bottom of my left lung. Need to consider measuring my protein intake and observe more stricter monitoring of diet.

Shelemiah

Mikey

3.1 - DB FULL BODY STRENGTH - PUSH

Jack

First half out in the sunshine, second half with my 1 year old who apparently wasn’t napping the first half of the work out 😅

3.2 - DB AEROBIC + BICEP, BACK, & SHOULDERS

The older I’ve gotten the more I appreciate functionality and mobility training. Love that we get it every week with this program.

3.3 - RECOVERY + KNEE HEALTH & FULL BODY MOBILITY

Solid 3 rounds of action! The banded reverse crunch was an added resistance challenge 👊

Nick

3.4 - DB FULL BODY STRENGTH - PULL

Great workout. Love the mix of cardio and weights.

Kristen

Didn’t expect to finished to the workout, but at last push it till the end, and I’m grateful for it🥵🥰

pakamon

3.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

Not sure if I’m just destroyed from the week, but this was harder than some of our workouts 🔥

3.6 - Full Body *Bonus* Workout

3 rounds is enough for me today gonna work my way up to 6 next round through

Aaron

4.1 - DB FULL BODY STRENGTH - PUSH

4.2 - DB AEROBIC + BICEPS & BACK

4.3 - RECOVERY + SHOULDER & KNEE PREHAB

Love the combo of movements, feeling so much better once I got into it!

Great workout really been focusing on keeping core engaged through movements and this had my abs cramping by the end

4.4 - DB FULL BODY STRENGTH - PULL

Chris

4.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

The fastest I’ve run in a LONG time. Super fun workout today!

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

Andy

5.1 - DB FULL BODY STRENGTH - PUSH

Love the cardio strength combos. Went light bit still a great challenge 👏

5.2 - DB AEROBIC + BICEPS, BACK, & SHOULDERS

It’s too cold outside to go sprintin’, unfortunately…

5.3 - SPEED + CHEST & FULL BODY MOBILITY & MAINTENANCE

5.4 - DB FULL BODY STRENGTH - PULL

5.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

5.6 - Aerobic + Mobility Flow

Always love starting with the banded warm-ups

6.1 - DB FULL BODY STRENGTH - PUSH

Really feeling a positive change in my workouts starting week 💪🏽🔥

6.2 - DB AEROBIC + BICEPS & BACK

Had gas left in the tank until the leg raises at the end 💀

Had mins instead of reps in exercises listed

6.4 - DB FULL BODY STRENGTH - PULL

Awesome mid-week stretch sesh, but I think 6.3 and 6.4 order is swapped (dumbbell routine)

Review timing. Was 30mins all up including 1km warm up pre 12 * 50mtr sprints. Enjoyed it 👍

6.3 - SPEED + FULL BODY MOBILITY

Another incredible chest routine! A+++ GET ITTT

Stoked for two days to recovery and excited to back to it next week!

6.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

7.1 - DB FULL BODY STRENGTH - PUSH

Love the gorilla rows! Feeling so much strength building over the last few weeks 👊

Cindy

Jacob Kozanecki

7.2 - DB AEROBIC + BICEPS & BACK

Kristian

Love some foam rolling in the morning. Relaxing way to start the day.

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

Great workout. Loads of variety in week 7. Love it, second time around too 💪

7.4 - DB FULL BODY STRENGTH - PULL

Daniela

Great strength workout went heavy with chest presses 💪

7.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

Soooo good! Thrusters are getting so much better! 🥳

Another great workout. Went heavy on the chest press so really feeling it 💪

8.1 - DB FULL BODY STRENGTH - PUSH

One of my faves. Perfect blend of cardio and pump ❤️💪

First workout back after a long break - really appreciating the sweat!

8.2 - DB AEROBIC + BICEP & BACK

8.3 - ACTIVE RECOVERY + SHOULDER & HIP PREHAB

Pushed myself to failure in the final round and in the finisher. I’ll be feeling that tomorrow 😅😅

8.4 - DB FULL BODY STRENGTH - PULL

I could hardly even finish the last round of push ups! My arms are jello 😅

Had to split todays workout into two due to life schedule but still got it done. Staying focused on forward momentum.

8.5 - DB AEROBIC + CHEST, TRICEPS, & SHOULDERS

9.1 - DB FULL BODY STRENGTH - PUSH

Really focused on my target muscles for this one. Also got two sets to failure. Adjusted to higher weights and kept pushing!

9.2 - DB AEROBIC + BICEP, BACK, & SHOULDERS

Schedule changed around last minute today so turned this one into a night run.

It feels so good to take a break and stretch. Thank you for integrating this every week.

9.3 - RECOVERY + KNEE HEALTH & FULL BODY MOBILITY

Busy weeks recently but still got it done!

9.4 - DB FULL BODY STRENGTH - PULL

Mental battle from start to finish…pushed through the aerobic sets and 2.5 rounds of the strength set and we are calling that a night

Felt like my chest was going to come off my body! Excited for tomorrow now haha 🔥💪🏽

9.5 - DB HIIT + CHEST, TRICEPS, & SHOULDERS

So happy to be back at this!!! KILLIN ITTT

9.6 - Full Body Bonus Workout

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