Name: Playbook - The Daily FLO - CONDITIONING: Aerobic + Upper Pull (biceps/back)(11/01/22)
Uploaded: 2023-10-05T02:52:39.143Z
Duration: 60 min
Description: CONDITIONING: Aerobic + Upper Pull (biceps/back)(11/01/22)

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)(11/01/22)

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

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

Josiah

My heart rate is through the roof 🚀 lets go fam! New week, go get it!

Colin

Hels

PUSH: Full Body + Legs, Chest & Triceps (04/15/24)

Tough with the back to back chest exercises. Made it through

Jared

Mario

best app and guided workout session ever … thankx

Norbert

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/12/24)

Staying consistent! Great workout!

Though it was tough, got through 3 rounds in the circuit.

Charles 

PULL: Full Body + Glutes, Biceps & Back (04/11/24)

Great mobility work after waking up extra sore

Got a good sweat in but the mobility was definitely needed today!

Kent

RECOVERY: Cardio + Athlete Mobility Work (04/10/23)

Another one! Completely drenched and put in work!

635 calls burned, let’s go.

ATHLETE CONDITIONING: MetCon + Upper Pull Strength(04/09/24)

Lunges were tough because I have a left great issue, but it was  good. Only able to one round of the 20 min part because of time. 💪🏽

Jackie Vicencio

PUSH: Full Body + Legs, Chest & Triceps (04/08/24)

halo

Usually take Sundays off but had some extra energy today. Loved this one!!

Daniel

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/05/24)

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

Oh man that felt great! My body was like one giant knot before using that roller for a bit!

CONDITIONING: Aerobic + Upper Pull (biceps/back)(11/01/22)

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