Name: Playbook - The Daily FLO - CONDITIONING: Plyometrics + Chest/Tricep/Shoulders (10/28/22)
Uploaded: 2024-04-17T18:45:09.162Z
Duration: 60 min
Description: CONDITIONING: Plyometrics + Chest/Tricep/Shoulders (10/28/22)

Anna

THE LINEUP: 

1.) Movement Prep:
- Running-Specific Mobility & Warm Up Routine

2.) Plyometric Circuit:
- 12x reps 1-2-1 Side Shuffle
- 12x reps Jump Lunges
- 6x reps Vertical Jumps 
- 12x reps Single Leg Lateral Hop Overs each leg
REPEAT 4x rounds, REST 0:60 seconds between each round

3.) Upper Chest/Tricep Circuit:
- 8x Eccentric Incline DB Bench
- 16x Seated DB Seesaw Press
- 8x Eccentric Tricep Dips
- 16x Cable/Band Chest Fly
REST 0:30 seconds between exercises, 0:60 seconds between rounds
REPEAT 5x rounds

4.) HIIT Core Finisher:
- 0:30 seconds Jump Rope Singles
- 0:15 seconds REST
- 0:30 seconds Frog Crunches
- 0:15 seconds REST
REPEAT 4x Rounds

The Lineup:
10x Lateral and Forward Leg Swings
10x Standing Shoulder Flexion Stretches

20 meters of:
Alternating Ground Swipes
Ankle Flips
A Skips
B Skips 
High Knees

- Perform reps on one leg, then switch legs

Lateral Leg Swings

- Perform desired reps or time on one leg, then switch legs

Forwards Leg Swing

- Rest hands on elevated surface
- Sit hips back and allow shoulders to go overhead 
- Return to standing and repeat for reps or time

Standing Shoulder Flexion Stretch

Alternating Walking Ground Swipes

Ankle Flips

A Skips

B Skips

High Knees

Movement Prep 18 (Speed & Agility)

Perform workout at your own pace, but be sure to take the allotted rest breaks between each round

The Lineup: 4x rounds
12x reps 1-2-1 Side Shuffle
12x reps Jump Lunges
6x reps Vertical Jumps 
12x reps Single Leg Lateral Hop Overs each leg
REPEAT 4x rounds, REST 0:60 seconds between each round

1-2-1 Side Shuffle

Jump Lunge (Bodyweight)

- Squat down and jump as high as possible
- Focus on landing softly and using the appropriate sequence with your arms as seen in demo video

Vertical jumps

- Perform small lateral side to side hops with one leg, then switch legs

Single Leg Lateral Hop Overs

Plyometric Circuit

The Lineup:
8x Eccentric Incline DB Bench
16x Seated DB Seesaw Press
8x Eccentric Tricep Dips
16x Cable/Band Chest Fly
REST 0:30 seconds between exercises, 0:60 seconds between rounds
REPEAT 5x rounds

- Press weights up over chest, slowly lower counting 4-3-2-1 on the way down
- press back up and repeat

Eccentric Incline DB Bench

- Alternate pressing overhead getting full extension on each rep
- Keep core engaged

Seated DB Seesaw Press

- Perform with dip bar or on edge of bench or couch
- Move slow on way down counting 4-3-2-1 as you lower your body

Eccentric Tricep Dips

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable/Band Chest Flies

Upper Push Strength - Chest/Triceps/Shoulder

The Lineup:
0:30 seconds Jump Rope Singles
0:15 seconds REST
0:30 seconds Frog Crunches
0:15 seconds REST
REPEAT 4x Rounds

Jump Rope Singles

Frog Crunches

HIIT + Core Finisher

CONDITIONING: Plyometrics + Chest/Tricep/Shoulders (10/28/22)

Justin

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/26/23)

A bit pressed for time today, so just increased the weight and/or reps when possible, even if I didn’t get in all the sets. Still decent (I figure better than nothing)!

John

Josiah

PULL: Full Body + Glutes, Biceps & Back (04/25/23)

Painful yet good recovery! Definitely needed! 🔥

T.green

For some reason, those KB Windmills are much more difficult when holding the weight in my right hand. It’s almost as if my left hip has issues with that bend and reach for the ground, even though it is my right hip that I have flexibility issues with! Anyway, got it done, and thankful for today, as my achy body needed it!

RECOVERY: Cardio + Athlete Mobility Work (04/24/23)

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!

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!

PUSH: Full Body + Legs, Chest & Triceps (04/22/24)

Christine

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. 👊🏼

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.

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.

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

Bruce

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

Mario

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.

ATHLETE CONDITIONING: MetCon + Upper Pull Strength(04/09/24)

PUSH: Full Body + Legs, Chest & Triceps (04/08/24)

Just like taxes. Gotta do it. Thanks for the workout coach

halo

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/05/24)

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

Oh man that felt great! My body was like one giant knot before using that roller for a bit!

Felt good to stretch after these last few days

Derrick

Much needed with soreness from two days ago.

RECOVERY: Cardio + Athlete Mobility Work (04/03/24)

Preet

Another outstanding workout! 

I am drenched!

Colin

ATHLETE CONDITIONING: Speed + Upper Pull Strength (04/02/24)

Excellent! Hadn’t saved that one before, but I am now!

That’s a challenging way to come back from spring break! 🙏🏿 💥

Evan

PUSH TESTER: Full Body + Legs, Chest & Tricep (04/01/24)

Jeff

CONDITIONING: Speed + Upper Push (chest/triceps)(03/29/24)

PULL: Full Body + Glutes, Biceps & Back (03/28/24)

Ronnie

MOBILITY: Aerobic + Mobility & Maintenance  (03/27/24)

CONDITIONING: MetCon + Biceps/Back Strength (03/26/24)

PUSH: Full Body + Legs, Chest & Triceps (03/25/24)

ATHLETE CONDITIONING: Aerobic + Upper Push (03/22/24)

PULL: Full Body + Glutes, Biceps & Back (03/21/24)

RECOVERY: Cardio + Athlete Mobility Work (03/20/24)

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (03/19/24

Leonard

Went back and did this one again. One of my favorites. 🙏🏿

Man, during that circuit, I had to tell myself, “halfway through,” and, “three quarters done,” in order to get through it! Tough one for me today! 👊🏻

PUSH: Full Body + Legs, Chest & Triceps (03/18/24)

Hello! Really enjoying your programing. Questions: is it OK to do BSS instead of split stance KB offset squat? Also, for the big lift front rack squat, is it 8,6,5… per side or just once? Thank you!!

Devin

Killer workout and probably my favorite one completed so far. I’ll be saving this one to do again later!

Kandi

PUSH: Full Body + Legs, Chest & Triceps (03/04/24)

Upper push strength. 😓! 
Gracias! Happy Friday!

That was a nice one. Seems easy but will get your heart rate going. Subbed the dips for bench dips as I didn’t have parallel bars.

Jose Harari

William Dickson

ATHLETE CONDITIONING: HIIT + Upper Push (03/15/2024)

That one hit right! I was smoked afterwards.

Dana

PULL: Full Body + Glutes, Biceps & Back (03/14/24)

Nina

I liked the maintenance section today - it was a nice change up!

My body was feeling kinda beat down after Monday and Tuesday’s workouts, so today’s recovery was niiiiiiice.

ATHLETE MAINTENANCE: Full Body Active Recovery (03/13/24)

With the right weight, very brutal and spicy! 🤘🏽

Julian

That was sweeeet! Great workout. 🙏🏿

ATHLETE CONDITIONING: MetCon + Pull Strength (03/12/24)

It’s been a while since I’ve done any Turkish sit-ups - I enjoyed the return to the struggle!

PUSH: Full Body + Legs, Chest & Triceps (03/11/24)

Matt

Whew.. I wasn't expecting that finisher to hit the way it did. One of my favorite workout so far!

Thanks for getting me back on track Collin! Great workout!

Camila

ATHLETE CONDITIONING: HIIT + Chest & Triceps (03/08/24)

Great - worried I don’t have great for on the RDL

Charlie

PULL: Full Body + Glutes, Biceps & Back (03/07/24)

Richard

ATHLETE MAINTENANCE: Full Body Mobility (03/06/24)

Mitchell

Blake Rowland

ATHLETE CONDITIONING: Speed + Bicep/Back Strength (03/05/24)

Ekaterina

CTUK

CONDITIONING: HIIT + Upper Push (chest/triceps)(03/01/24)

First workout with this platform in the books! So fun!

Matthew Tyson

Loved this workout. Thanks for the setup.

PULL: Full Body + Glutes, Biceps & Back (02/29/24)

Much needed recovery day for the shoulders!

My first workout since downloading the app. I have very tight shoulders and I can already tell this is going to be great for me.

My hip mobility is terrible, so that first round of the Hurdler Hip Flexor movement was really rough (and that was after stretching and then an easy 30 minute run prior to this). Second round was better. Enjoyed some of the movements that were new to me (HHF, Quadrupled Hip CARs, and Cossack with the halo)!

MOBILITY: Aerobic + Mobility & Maintenance (02/28/23)

Good sweat! Added a quad exercise at the end just to hit those a little harder.

It took me a set to get down my balance on the deep squat curl, as I had never done it before, but that was fun to try!

CONDITIONING: MetCon + Biceps/Back Strength (02/27/23)

Rainy day indoor mod still brutal. Thinking of cutting a hole in the ceiling for overhead work.

Solid! Suitcases at the end was a great way to finish!

First workout as a subscriber. I’ve been trying workouts via Instagram and have noticed significant (good) changed in how I feel every day compared to old strength and conditioning programs. Really looking forward to diving in completely.

Alex Smith

PUSH: Full Body + Legs, Chest & Triceps (02/26/24)

Israel

Finally back after a back injury. Missed this 😅🤙🏼

Daniel

ATHLETE CONDITIONING: Speed + Upper Push Strength (02/23/24)

Been hitting your IG workouts for the last couple months and training with KBs 80% of the time. Your workouts are exactly what I have been looking for 👊

PULL: Full Body + Glutes, Biceps & Back (02/22/24)

Hasan Rashid

RECOVERY: Cardio + Athlete Mobility Work (02/21/24)

Yasss💪🏼💪🏼 Lats are so swole, I feel like I can  squirrel suit out of a plane, without the suit

CONDITIONING: Plyometrics + Chest/Tricep/Shoulders (10/28/22)

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