Name: Playbook - The Daily FLO - CONDITIONING: Aerobic + Upper Pull (biceps/back)(8/16/22)
Uploaded: 2024-04-17T18:45:08.734Z
Duration: 45 min
Description: CONDITIONING: Aerobic + Upper Pull (biceps/back)(8/16/22)

- 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)

- 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)(8/16/22)

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!

John

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)

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

Jared

🤙🏻🤙🏻🤙🏻🤙🏻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

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

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

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.

CONDITIONING: Aerobic + Upper Pull (biceps/back)(8/16/22)

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