Name: Playbook - The Daily FLO - CONDITIONING: Plyo’s + Upper Push (chest/shoulders)(8/26/22)
Uploaded: 2023-10-05T02:52:38.915Z
Duration: 45 min
Description: CONDITIONING: Plyo’s + Upper Push (chest/shoulders)(8/26/22)

Just wish there were maybe some alternatives to the exercises when you're in a crowded gym. Moving quickly in a packed gym and using multiple equipment is hard. Just some recommendations, otherwise the workout itself is great 👍

Craig

Talk about a high rep day! This one was toasty🔥 It combines bodybuilding with athletic development and was a lot of fun to perform. Start out with the movement prep for the day, then transition into the upper body interval style training circuit, and finish with the ploometric and core circuit.

If you have any questions, shoot me a message! Have fun and go get after it!

Push Up To Hip Opener

Yoga Push Up

Alternating Standing Figure Four Stretch

Seal Jacks (fast)

Movement Prep 27 (aerobic)

This is an upper body push interval-style workout. All you will need is a few dumbbells, a dip bar (use the side of a bench or box if you do not have a dip bar), and a jump rope. 

The workout is designed to be a circuit. Hit entire circuit going 0:30 seconds work with 0:20 seconds of rest before taking a 0:60 second break between each round. 

The objective is to hit max-repetitions on each exercise every single round. I landed between the 15-20x rep range when I hit this workout. 

Have fun, and go get after it!

Incline Dumbbell Bench Press

Dumbbell Push Press

Tricep Dip

- Use box, bench, or side of counter top to perform these

Elevated Plyo Push Ups

Double Hop Boxer Jump Rope

Upper Push Interval Training Circuit (chest/tricep/shoulder)

Perform each of the exercises all the way through as quickly as possible, taking breaks between exercises as needed, then take a 0:45 second break between each round. 

Objective here is to complete all 5x rounds as quickly as possible. 

MODIFICATIONS: if you have difficulties with the jump rope, perform calf raises instead for 40xreps

If you have difficulty with vertical box hops, then perform box step ups instead 

Have fun, go get after it!!

Jump Rope Jogging in Place

Single Leg Vertical Box Hops

Medball Sit Up to Press

Plyometric + Core HIIT Circuit

CONDITIONING: Plyo’s + Upper Push (chest/shoulders)(8/26/22)

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: Plyo’s + Upper Push (chest/shoulders)(8/26/22)

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