Name: Playbook - The Daily FLO - CONDITIONING: Plyometrics + Chest/Tricep/Shoulders (9/30/22)
Uploaded: 2023-10-05T02:52:39.034Z
Duration: 60 min
Description: CONDITIONING: Plyometrics + Chest/Tricep/Shoulders (9/30/22)

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 (9/30/22)

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/16/24

My heart rate is through the roof 🚀 lets go fam! New week, go get it!

Colin

Hels

Great workout. Some tough stuff in there! 

I’m enjoying increased understanding of the connections between warmup & exercises. I think loyalty to the warmups has led to maximum benefit and no injuries. 

Thank you.

Kent

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

Mario

best app and guided workout session ever … thankx

Norbert

Dave Costa

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

Jared

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)

Josiah

Lunges were tough because I have a left great issue, but it was  good. Only able to one round of the 20 min part because of time. 💪🏽

Jackie Vicencio

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

halo

Usually take Sundays off but had some extra energy today. Loved this one!!

Daniel

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!

CONDITIONING: Plyometrics + Chest/Tricep/Shoulders (9/30/22)

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