Name: Playbook - The Daily FLO - CONDITIONING: Plyos/Speed + Biceps/Back (12/06/22)
Uploaded: 2024-04-17T18:45:09.321Z
Duration: 50 min
Description: CONDITIONING: Plyos/Speed + Biceps/Back (12/06/22)

This session focuses on speed, agility, and upper body pulling strength with a bicep/back focused strength circuit. Get ready for a fun one! Here’s what the day looks like:

THE LINEUP: 

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

2.) Plyometrics:
- 3x 6 Box Jumps
- 3x 12 Lateral Skier Plyos

3.) Speed Work:
- 4x 15 meter Acceleration Sprints (walking recovery back to your starting point between each rep)

- 8x 60 meter Sprints (walking recovery between each rep)

4.) Upper Body Bicep/Back Circuit:
- 12R/12L Banded Split Stance Single Arm Row
- 12x Banded Row
- 12R/12L Dumbbell Power Curls (12 with left leg forward, 12 with right leg forward)
- TO FAILURE Pull Ups (use band for assistance if needed; modify to inverted rows on TRX/rings if needed)
REPEAT 4x rounds
REST 0:30 seconds between each round
Goal: Complete as fast as possible!

- 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)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Lateral Skiier Plyo

15m Sprint

60m Sprint

The Lineup:
12R/12L Split Stance Banded Row
12x Banded Row
12R/12L Split Stance Power Curl
TO FAILURE Pull Ups (use band for assistance if needed; modify to inverted rows on rings/TRX if exercise modification needed)

REST 0:30 seconds between each exercise
REPEAT 4x rounds

Split Stance Banded Row

Banded Row

Split Stance Power Curl

Pull Ups

Upper Bicep/Back Circuit

CONDITIONING: Plyos/Speed + Biceps/Back (12/06/22)

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: Plyos/Speed + Biceps/Back (12/06/22)

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