Name: Playbook - The Daily FLO - CONDITIONING: Aerobic + Upper Pull (biceps/back)(9/13/22)
Uploaded: 2024-04-17T18:45:08.940Z
Duration: 45 min
Description: CONDITIONING: Aerobic + Upper Pull (biceps/back)(9/13/22)

Today is a conditioning session. Get ready to sweat and get a good bicep pump in while you are at it! Start with the movement prep, then complete the upper body pull strength circuit. The final task of the day will be to complete the Conditioning and Core circuit. 

Have fun with this one and go get after it! Be sure to leave me a review to let me know how it goes! 💪

- 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 reps Ring Inverted Row
12x Dumbbell Crush Curls
12/12x reps Side Hanging High Pulls
12x Neutral Grip Pull Ups
REPEAT 4x Rounds, REST 0:30 seconds between each exercise, 0:90 seconds between each round

Goal: Maintain same weight throughout entire circuit.

- 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

Goal: maintain a steady-state aerobic output level while performing circuit. HR goal should be 140-160bpm. 


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)(9/13/22)

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

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.

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. 💪🏽

CONDITIONING: Aerobic + Upper Pull (biceps/back)(9/13/22)

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