Name: Playbook - The Daily FLO - DAY 29 of 31 - Push Strength (05/29)
Uploaded: 2024-04-17T18:45:09.905Z
Duration: 50 min
Description: DAY 29 of 31 - Push Strength (05/29)

Nate

Brandon

Daniel

Greg

Took a few days off to visit family— a great welcome back to the routine 💪

Dillon

Full body strength day with a push movement emphasis. It is built out to begin with the Movement preparation as your warm up. Be sure to complete this first to properly prepare your body for the work out! The next step is performing the full body strength circuit and core finisher to round out the workout. Have fun, and go get after it! Be sure to take a pic and tag me on social media when you finish 📸💪

Details:

(1) Movement Prep (Warm Up) 

(2) Full Body Strength Circuit:
8x Goblet Squats
8R/8L x Single Arm Bridge Press
8R/8L x Offset Split Squats
8R/8L x Half Kneeling Press
100x Jump Rope Singles OR 35x Jumping Jacks
REST 0:30 seconds between exercises, 0:60 seconds between each round
Repeat for 5-7x Rounds
Goals: Keep to your recovery periods and lift as heavy as you can to produce repeatable efforts each round.

The Lineup:
0:30 seconds High Knees in Place
12x Alternating Lunge w/Rotation
12x Cossack Squats each leg (perform regular lunges if unable to perform cossacks)
6x Childs Pose to Alternating T Push Ups
25x Seal Jacks

- Perform high knees in place for prescribed amount of time

High Knees in Place

- Step foot out into lunge position
- Maintain upright posture and rotate upper torso towards forwards leg
- Repeat on opposite side
- Continue for desired total reps or time

Alternating Lunge w/Rotation

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat on same side until desired reps achieved, then perform reps to the opposite side

Cossack squats

- Start in child’s pose position and translate weight forward to hands 
- Perform T-push up to one side and then the other side 
- Return to child’s pose to complete 1 rep
- repeat for desired reps or time

Child’s Pose to Alternating T Push Up

Seal Jacks

Movement Prep 13 (Strength - Push)

The Lineup:

(2) Full Body Strength Circuit:
8x Goblet Squats
8R/8L x Single Arm Bridge Press
8R/8L x Offset Split Squats
8R/8L x Half Kneeling Press
100x Jump Rope Singles OR 35x Jumping Jacks
REST 0:30 seconds between exercises, 0:60 seconds between each round
Repeat for 5x Rounds
Goals: Keep to your recovery periods and lift as heavy as you can to produce repeatable efforts each round.

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Maintain upright posture and engage your core throughout the movement
- Lower hips to max depth before returning to standing position 
- Repeat reps or time

KB Goblet Squat

- Start in bridge position with glutes and core engaged 
- Begin with weight in one hand, press until arm is stratigraphy by engaging chest
- Lower back down until elbow taps the floor, then repeat

Glute Bridge Single Arm Floor Press

Offset Split Squat

- Ensure your back hip is stacked over your back knee, and front knee stacked over front ankle in half kneeling position
- Tight your core, and squeeze glutes
- Press kettlebell overhead until elbow reaches full extension, then return to starting position and repeat

Half Kneeling KB Press

- Perform single hop jump rope motion 
- Focus on landing softly through each rep while keeping hands close to body
- If modification needed, perform calf raises

Jump Rope Singles

Full Body Push Strength

DAY 29 of 31 - Push Strength (05/29)

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!

John

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.

ATHLETE CONDITIONING: MetCon + Upper Pull Strength(04/09/24)

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. 💪🏽

DAY 29 of 31 - Push Strength (05/29)

Community

More workouts from The Daily FLO