Name: Playbook - The Daily FLO - CONDITIONING: Speed Work + Upper (back/biceps) (10/25/22)
Uploaded: 2024-04-17T18:45:09.148Z
Duration: 60 min
Description: CONDITIONING: Speed Work + Upper (back/biceps) (10/25/22)

This is a toasty one! This session focuses on a specific piece of athletic development: speed. After you perform your speed session, you will end the workout with an upper body bicep/back focused strength circuit followed by a core finisher. 

THE LINEUP: 

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

2.) Speed Work:
- 10x 20m accelerations (up to 95% max speed)

3.) Upper Bicep/Back Circuit:
- 8x Eccentric Neutral Grip Pull Ups
- 8x Prone Incline Rows
- 8x Banded Bent Over Lat Pull Downs
- 16x Seated Alternating Dumbbell Curls (8x each arm)
REPEAT 5x Rounds
REST 0:60 seconds between each exercise

4.) HIIT Core Finisher:
- 0:20 seconds Jump Rope
- 0:10 seconds rest
- 0:20 seconds Bicycle Crunch
- 0:10 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)

- Work on accelerating to 95% of your full speed over 20 meters with a walking recovery between each rep

MODIFICATION: perform  95% max effort sprints on bike, rower, elliptical, etc.

Sprints (20m Accelerations)

The Lineup:
4-8x reps Eccentric Neutral Grip Pull Ups 
8x reps Bent Over Lat Pull Down
8x reps Prone Dumbbell Rows
16x reps Seated Alternating Dumbbell Curls
REPEAT 5x rounds, REST 0:30-0:60 seconds between each exercise

- Use band if needed to assist you in performing and modify by decreasing reps as needed
- Get all the way to the top, then slowly lower your body back down counting “4-3-2-1” as you descend

MODIFICATION: ring/TRX inverted rows

Eccentric Neutral Grip Pull Up

- Lie on your belly with core and glutes tight
- Row your wrist to your ribs and slowly lower weights counting “4-3-2-1” on the way down

Eccentric Incline Prone Rows

- Do with cable machine if band not available
- Keep arms straight and hinge over at hips

Banded Bent Over Lat Pull Down

- Seated with upright posture, alternate curling weight up to shoulder height 
- Perform for total reps (so if 16 reps prescribed, you will perform 8 reps each arm)

Seated Alternating Dumbbell Curl

Upper Pull Strength Circuit - Biceps/Back

The Lineup: 0:20 sec WORK / 0:10 sec REST
Jump Rope
Bicycle Crunches
REPEAT 4x rounds

Jump Rope Singles

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

HIIT Core Finisher

CONDITIONING: Speed Work + Upper (back/biceps) (10/25/22)

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: Speed Work + Upper (back/biceps) (10/25/22)

More workouts from The Daily FLO