Name: Playbook - The Daily FLO - CONDITIONING: HIIT + Upper Push (chest/triceps)(11/18/22)
Uploaded: 2024-04-17T18:45:09.234Z
Duration: 60 min
Description: CONDITIONING: HIIT + Upper Push (chest/triceps)(11/18/22)

Today’s workout is a fun one. Begin with the movement prep, then move straight into the 3x upper body supersets for the day. Each of those supersets has 2x exercises coupled together in them. Perform the prescribed amount of reps for each of those exercises, then take the allotted amount of rest time between each set. These are fairly high-rep supersets, so go nice and light to start and add weight as you see fit. 

The finisher for the day is a full body circuit where you will perform the 3x exercises for 4x rounds as fast as possible. 

It gets toasty towards the end - have fun and let me know if you have any questions! 

The Lineup
(1) Movement Prep
- Mobility & Full Body Warm Up

(2) Superset 1 
- Bench Press
- Single Arm Arnold Press

(3) Superset 2
- 12x Tricep Dips
- 15x  DB Push Ups

(4) Superset 3
- 12x Band Skull Crusher
- 12x DB Lateral Raise

REST 0:30 seconds between each exercise 
REPEAT 5x rounds

(5) Full Body HIIT
- 8R/8L x Banded Pallof Rotation to Press
- 8x Burpee to Knee Tuck
- 50x Jump Rope Side to Side
REST as needed, REPEAT 4x rounds AS FAST AS POSSIBLE

*IF YOU NEED MODIFICATIONS TO EXERCISES DUE TO EQUIPMENT OR DIFFICULTY, SEE EXERCISE DESCRIPTIONS FOR ALL MODIFICATION OPTIONS*

Spine Rocks

10 second Single Leg Glute Bridge Hold

Wrist Extension Rocks

Chest Opener

Down Dog to Push Up

- Begin by kneeling with kettlebell in the opposite hand of the flexed knee
- Start with elbow bent to 90 degrees press kettlebell straight up
* Work both sides

Half kneeling bottoms up kettlebell press

Movement Prep 28 (aerobic)

The Lineup:
10x BB Bench Press
10R/10L x Seated Single Arm Arnold Press
REST 0:60 seconds between each round, REPEAT 5x rounds

Bench Press

Single Arm Seated Arnold Press

A Superset - Upper Push

The Lineup:
12x Tricep Dip
15x Dumbbell Push Up
REST 0:60 seconds between each round, REPEAT 5x rounds

MODIFICATION: Tricep Dips on edge of bench or chair

Tricep Dip

MODIFICATION: elevate your hands to a bench, counter top, or other elevated surface and perform push ups there

Do not drop to your knees - this won’t help you make strength progress in your push up!

Dumbbell Push Ups

B Superset - Upper Push

The Lineup:
15x Banded Skull Crusher 
15x Dumbbell Lateral Raise
REST 0:60 seconds between each round, REPEAT 5x rounds

CABLE MODIFICATION: perform skull crushers with cable/machine attachment 

BODYWEIGHT MODIFICATION: ring/TRX skull crushers

DUMBBELL/KETTLEBELL MODIFICATION: Supine DB/KB Skull Crushers

Banded Skull Crusher

KETTLEBELL MODIFICATION: KB lateral shoulder raises

CABLE/MACHINE MODIFICATION: low to high single arm shoulder raises

Dumbbell Lateral Shoulder Raise

C Superset - Upper Push

The Lineup:
8R/8L x Banded Pallof Rotation to Press
8x Burpee to Knee Tuck
50x Jump Rope Side to Side
REST as needed, REPEAT 4x rounds AS FAST AS POSSIBLE

8R/8L

CABLE/MACHINE MODIFICATION: same exercise, just with a cable attachment

Banded Pallof Rotation to Press

MODIFICATION 1: burpee (without knee tuck)

MODIFICATION 2: squat thrust (burpee without push up or jump) 

MODIFICATION 3: air squats

Burpee To High Knee Tuck

Jump Rope Side to Side

Full Body HIIT Finisher

CONDITIONING: HIIT + Upper Push (chest/triceps)(11/18/22)

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 Push (chest/triceps)(11/18/22)

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