Name: Playbook - The Daily FLO - CONDITIONING: Aerobic + Upper Pull (biceps/back)(11/29/22)
Uploaded: 2024-04-17T18:45:09.278Z
Duration: 60 min
Description: CONDITIONING: Aerobic + Upper Pull (biceps/back)(11/29/22)

Anna

This is a toasty one! This session focuses on upper body pulling strength with a bicep/back focused strength circuit followed by an aerobic core finisher. 

THE LINEUP: 

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

2.) Upper Pull Strength Circuit (biceps/back/shoulders):
- 12x Ring Inverted Rows 
- 12x DB Crush Curls
- 12R/12L x DB Hanging High Pull
- 6-12x Pull Ups (use a band for assistance if needed)
REPEAT 4x Rounds
REST 0:30 seconds between each exercise

4.) HIIT Core Finisher:
100x jump ropes
50x mountain climbers (each time both legs do one mountain climber = 1 rep)
25x alternating reverse + frog crunches 
REPEAT 5x rounds
REST 0:30 seconds between each round
Goal: Complete as fast as possible!

- Bring your chin towards your chest 
- Curl your spine as you come down 
- Focus on the movement 
- Reverse the motion to come back up
- Elevate toes with 1-2” surface

Jefferson Curl (toes elevated)

- Bend over at hips keeping spine neutral 
- Squeeze shoulder blade together as you bring arms back into a W Shape
- Repeat for reps or time

Bent Over W Squeeze (Bodyweight)

- Bend over at hips with spine neutral
- Keep shoulder blades squeezed together as you reach overhead into a Y shape with your arms, and bring them back down

Bent Over Y Reach (Bodyweight)

- Hinge over one leg with other leg kicked back behind you
- Maintain neutral position with spine as you actively rotate hips down to floor then back upwards
- Hold onto wall if needed for balance!

Hip Airplane

Seal Jacks (fast)

Movement Prep 22 (Aerobic)

The Lineup:
12x Ring Inverted Rows 
12x DB Crush Curls
12R/12L x DB Hanging High Pull
6-12x Pull Ups (use a band for assistance if needed)
REPEAT 4x Rounds
REST 0:30 seconds between each exercise

- Start with arms straight, row wrist up to ribs while squeezing shoulder blades together 
- Perform for reps or time

Ring Inverted Row

- Grab dumbbell with crush grip
- Glue elbows to ribs and engage biceps to curl weight up to underneath your chin, then return arms back to starting position

Dumbbell Crush Curl

- Hang from rig or stable surface to put body and an angle
- Perform high pull motion keeping weight close to body 
- Repeat for reps or time then switch arms

Side Hanging High Pull

- Use neutral grip pull up, OR use a Lat pull down machine
- Start with arms straight and engage lats while pulling chest between hands
- Repeat for sets or reps

Neutral Grip Pull Up

Upper Pull Strength Circuit (biceps/back/shoulders)

The Lineup:
100x jump ropes
50x mountain climbers (each time both legs do one mountain climber = 1 rep)
25x alternating reverse + frog crunches 
REPEAT 5x rounds, REST 0:30 seconds between each round


Each round, perform the entire circuit as fast as possible, then rest for 0:30 seconds before beginning the next round

- Jump rope with the rope passing under your feet once each jump

Jump rope

- In high plank position, alternate driving knees up to chest and putting them back
- Keep core tight while perform exercise
- Perform for reps or time

Mountain Climbers

- Alternate between frog and reverse crunch for desired reps or time 
- EACH CRUNCH YOU PERFORM = 1 rep

- I.e. 1 frog crunch + 1 reverse crunch = 2 reps total

Alternating Frog to Reverse Crunch

Conditioning + Core Circuit

CONDITIONING: Aerobic + Upper Pull (biceps/back)(11/29/22)

Josiah

PULL: Full Body + Glutes, Biceps & Back (04/25/23)

For some reason, those KB Windmills are much more difficult when holding the weight in my right hand. It’s almost as if my left hip has issues with that bend and reach for the ground, even though it is my right hip that I have flexibility issues with! Anyway, got it done, and thankful for today, as my achy body needed it!

John

RECOVERY: Cardio + Athlete Mobility Work (04/24/23)

T.green

Did “sprints” on the exercise bike instead of running, to change things up for myself. I wasn’t sure if the bike would give me the workout I wanted, but considering how beat I am from head to toe, thanks to the kettlebells and the bike, I think it did the trick!

Justin

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/23/24

My soreness is almost gone from last week, so I guess that means it’s time to get going again! 😅 The alternating Clean Thrusters might be one of my favorites of KB movements!

Kent

PUSH: Full Body + Legs, Chest & Triceps (04/22/24)

Christine

I was riding that struggle bus trying to knock out all of the reps in that strength circuit…hell, I might have been driving the bus! 🚌 😅

That upper strength push circuit wrecked me. 👊🏼

ATHLETE CONDITIONING: Speed + Upper Push Strength (04/19/24)

I’ll echo what Krysta said - it is definitely nice to be back to your workouts! My kettlebell fitness is a bit lacking currently, making that extra tough!

Killer. Happy to be back to your workouts.

PULL: Full Body + Glutes, Biceps & Back (04/18/24)

RECOVERY: Cardio + Athlete Mobility Work (04/17/24)

I love the structure of
These sessions 🎉 it helps me
To keep fresh! Thanks, man!

Radim

Caterina

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/16/24

Cindy

Jared

🤙🏻🤙🏻🤙🏻🤙🏻great metcon. Love anything with med balls and bands.

CONDITIONING: Aerobic + Upper Pull (biceps/back)(11/29/22)

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