Name: Playbook - The Daily FLO - CONDITIONING: Aerobic + Upper Pull (biceps/back)(9/20/22)
Uploaded: 2024-04-17T18:45:08.978Z
Duration: 60 min
Description: CONDITIONING: Aerobic + Upper Pull (biceps/back)(9/20/22)

Garett

A solid 60 minute challenge.  Love the variety in your workouts, Colin. Never boring. The alternating cross body v-ups at the end were tough!

Tom Ford

Todays workout is a combination between bodybuilding and athletic development. Begin the work out with the movement prep, then move into the upper body bicep, back, and shoulder workout that also has plyometrics intertwined with it. Finish the day with the aerobics and core finisher.

EQUIPMENT: 2x kettlebells, 1x box, aerobic machine i.e. rowing/elliptical/bike etc (can run or jump rope here if no machines available)

GOAL: increase upper body strength, improve power output and speed, and increase aerobic capacity. 

Go get after it and have some fun!!

- The heat up entails any low intensity aerobic activity you want to perform in order to promote blood flow and heat up your body before your workout begins
- Select whichever low intensity activity you would like to perform, and get moving!

HEAT UP

Ground Swipes

Alternating Modified Worlds Greatest Stretch

Banded Standing Single Leg Clam

Banded Side to Side Skiiers

Banded Monster Walks

Standing Banded Psoas March

Movement Prep 27 (aerobic)

This is a Bodybuilding Store Workout combined with plyometrics. You will perform four rounds of each of the five exercises, taking breaks as needed during each round, and pausing for a 62nd break between each set.

EQUIPMENT: 2x kettlebells, 1x box

Supinated Single Arm Gorilla Row

Half Kneeling Single Arm High Pull

Kettlebell Canon Ball Curl

Dual Kettlebell Swing Clean

Box Jumps

Upper Pull + Plyos (box jump/biceps/back)

This is an aerobic core finisher. The objective is to complete all five rounds as quickly as possible. Take breaks as you need them, but do your best to push yourself.

The Lineup: Do This As Fast As Possible!
200m Aerobic Activity 
20x Alternating Cross Body V-Up
REPEAT 5x rounds, REST as needed

Walk, run, stair climber, rower, bike, elliptical, treadmill, jump rope, battle rope, etc.

Aerobic Activity (YOU CHOOSE)

Alternating Cross Body V-Ups

Aerobic Core Finisher

CONDITIONING: Aerobic + Upper Pull (biceps/back)(9/20/22)

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

Cindy

Jared

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

Josiah

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)(9/20/22)

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