Name: Playbook - The Daily FLO - CONDITIONING: Plyometrics + Chest/Tricep/Shoulders (8/12/22)
Uploaded: 2024-04-17T18:45:08.662Z
Duration: 60 min
Description: CONDITIONING: Plyometrics + Chest/Tricep/Shoulders (8/12/22)

I love these workouts. My body feels so functional / athletic / strong, all at the same time!! Thanks Colin!

schuitemans

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

- 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 (8/12/22)

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

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!

John

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

T.green

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!

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)

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. 👊🏼

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.

CONDITIONING: Plyometrics + Chest/Tricep/Shoulders (8/12/22)

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