Name: Playbook - The Daily FLO - CONDITIONING: HIIT + Upper Pull (biceps/back)(9/16/22)
Uploaded: 2024-04-17T18:45:08.966Z
Duration: 45 min
Description: CONDITIONING: HIIT + Upper Pull (biceps/back)(9/16/22)

One movement in each workout so far has revealed a weakness. This time it was the dumbbell tricep dips. And swapping in jumping squats for lateral box hop overs zapped my legs.

Tom Ford

This is a good one! You will begin the work out with the movement prep for the day, then after that you will finish the upper body strength circuit where you will only need one set of dumbbells. To finish the work out, you will perform the full body, three exercise HIIT training circuit. Go get after it, and have fun! Don’t forget to leave me a review, and be sure to tag me on social media if you post a post workout selfie! 📸 Let’s go get it!

Lunge to Knee Block Thoracic Rotation

Down Dog to Hip Opener

Planche Push Up (on knees)

Standing Hip CARs (out to in)

Standing Hip CARs (in to out)

High Knees in Place

Movement Prep 24 (Aerobic)

The Lineup:
15x reps Deficit Push Ups
15x reps Dumbbell Glute Bridge Floor Press
15x reps Tall Kneeling DB Crush Press
15x Tricep Dips
REPEAT 4x Rounds, REST 0:60 second break between each round, then head straight into the next round

Modify exercises by lowering weight, and be sure to send me a message if you have any questions!

- Start in a push up position with hands elevated on plates
- Lower chest to the ground as far as you can go
- Straighten elbows to press back to starting

Deficit push ups

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Bend at the elbow bringing the dumbbells down - Press the dumbbells up engaging your chest

Dumbbell glute bridge floor press

- Tall kneeling position, hold DB with crush grip
- Keep glute and core tight as you press overhead

Tall Kneeling Dumbbell Crush Press

Dumbbell Tricep Dips

Upper Push Stremgth Circuit (chest/triceps/shoulders)

The Lineup:
100x Jump Rope Singles 
24x Lateral Box Hop Overs
12/12x Tall Kneeling Oblique Crunch
REPEAT 5x Rounds, REST 0:60 seconds between each round

Goal: Perform each of the three exercises and their allotted repetitions as quickly as possible, then take a 0:60 second break between each round before beginning the next round. The goal is to finish the entire circuit five times through as quickly as possible.

If you need a modification for the lateral box hop overs, perform jumping lunges instead

If you need a modification for the dumbbell oblique crunches, perform side plank hip dips

Jump Rope Singles

Lateral Box Hop Overs

- Perform allotted amount of reps on one side, then switch and perform reps on the other side

Tall Kneeling Dumbbell Oblique Crunch

Full Body HIIT Circuit

CONDITIONING: HIIT + Upper Pull (biceps/back)(9/16/22)

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! 🚌 😅

John

That upper strength push circuit wrecked me. 👊🏼

Kent

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.

Krysta

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

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!

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

Another one! Completely drenched and put in work!

635 calls burned, let’s go.

CONDITIONING: HIIT + Upper Pull (biceps/back)(9/16/22)

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