Name: Playbook - The Daily FLO - PULL: Full Body + KB AMRAP (glutes/biceps/back)(11/10/22)
Uploaded: 2024-04-17T18:45:09.207Z
Duration: 60 min
Description: PULL: Full Body + KB AMRAP (glutes/biceps/back)(11/10/22)

Anna

Full body strength day with a pull movement emphasis. It is built out to begin with a 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 big lifts for the day. These are split into 2 supersets, each with 2 exercises a piece. After this you will have a light implement full 20 minute body strength circuit to round out the workout (and a tasty 2 minute core finisher at the end!). 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) BIG LIFTS

Superset 1:
Trap Bar/Barbell Deadlift 
Cross Body Split Stance RDL

Superset 2:
Single Arm Sumo Row
Tall Kneeling KB High Pulls

Rep Range: 6-6-6-6-6-6x reps
Rest Time: 0:45 seconds between each lift
Goal: Increase weight each round until you have reached at least a 7/10 difficulty rating for a round of 6 reps, then maintain your same weight for each round after that. 

(3) Full Body Strength Circuit: 20 min AMRAP
4R/4L x KB Clean to Single Arm Deadlift
8x Eccentric Cannonball Curls (slow on the way down, counting “4-3-2-1”) 
16x Alternating KB Kickstand Swings
6x Nordic Hamstring Curls
REST as needed! REPEAT 🔁 until 20 minute timer ends

(4) Core Finisher:
2:00 minute MAX REP Ab Wheel Rollout
REST as needed! Get your max repetition count for 2:00 minutes. (Modification: reverse crunches)

- Kick one leg out and pull toe towards face
- Reach with opposite hand to touch toes
- Repeat on opposite side for reps or time

Cross Body Toe Tap

- Reach down and touch your toes
- Sit hips into deep squat
- Straighten legs until stretch is felt in hamstrings, then sit back into deep squat
- Repeat for desired time or reps

Dynamic Toe Touch to Deep Squat

- Press hips upwards by engaging glutes
- Walk feet out away from body taking small steps
- Avoid dropping hips to floor
- Walk feet back to bridge position
- Repeat for desired reps or time

Bridge Hamstring Walkouts

- Hinge over at hips and perform ITY motion
- Focus on engaging shoulder blade muscles and relaxing your traps

Hip Hinge ITY’s

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Drive your knee forward and up to your chest
- Complete desired reps then repeat on the opposite side

Bodyweight Single Leg RDL w/ Knee to Chest

Movement Prep 7 (Pull Strength)

Superset 1:
Trap Bar/Barbell Deadlift 
Cross Body Split Stance RDL

Rep Range: 6-6-6-6-6-6x reps
Rest Time: 0:45 seconds between each lift
Goal: Increase weight each round until you have reached at least a 7/10 difficulty rating for a round of 6 reps, then maintain your same weight for each round after that.

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Single Arm Kickstand RDL

Super Set 1 - Lower Body

Superset 2:
Single Arm Sumo Row
Tall Kneeling KB High Pulls

Rep Range: 6-6-6-6-6-6x reps
Rest Time: 0:45 seconds between each lift
Goal: Increase weight each round until you have reached at least a 7/10 difficulty rating for a round of 6 reps, then maintain your same weight for each round after that.

Single Arm Sumo Row

Tall Kneeling High Pull

Superset 2 - Upper Body

(3) Full Body Strength Circuit: 20 min AMRAP
4R/4L x KB Clean to Single Arm Deadlift
8x Eccentric Cannonball Curls (slow on the way down, counting “4-3-2-1”) 
16x Alternating KB Kickstand Swings
6x Nordic Hamstring Curls
REST as needed! REPEAT 🔁 until 20 minute timer ends

KB Single Arm Clean to DL

Eccentric Cannonball Curl

Alternating Kickstand KB Swing

Nordic Hamstring Curls

Full Body KB Pull Strength AMRAP

(4) Core Finisher:
2:00 minute MAX REP Ab Wheel Rollout
REST as needed! Get your max repetition count for 2:00 minutes. (Modification: reverse crunches)

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab wheel rollout

Core Finisher

PULL: Full Body + KB AMRAP (glutes/biceps/back)(11/10/22)

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.

PULL: Full Body + KB AMRAP (glutes/biceps/back)(11/10/22)

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