Name: Playbook - The Daily FLO - PULL: Full Body + HIIT (Glutes/Biceps/Back)(10/06/22)
Uploaded: 2024-04-17T18:45:09.079Z
Duration: 120 min
Description: PULL: Full Body + HIIT (Glutes/Biceps/Back)(10/06/22)

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. 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 Single Leg RDL

Superset 2:
Chin Ups
Bent Over Rows (Holding Single Leg RDL)

Rep Range: 12-9-6-4-4-4x reps
Rest Time: 0:45 seconds between each lift
Goal: Increase weight each round until you reach the 3x rounds of 4x reps, then maintain your same weight for each of those rounds. 

(3) Full Body Strength Circuit:
8x Alternating KB Cleans (4x each side)
16x KB Swings
16x Alternating Gorilla Rows (8x each side)
16x KB Pull Throughs
REST as needed! REPEAT 🔁 until 20 minute timer ends

- Stand holding a band in your hands 
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

- Stand holding a band in your hands with palms facing upwards (supinate wrists) 
- Pull your arms apart and back adding tension to the band
- Squeeze shoulder blades together on each rep
- Release and repeat

Supinated Banded Pull Aparts

- 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
- Complete desired reps then repeat on the opposite side

Bodyweight single leg RDL

- Alternate kicking one foot out in front and keeping leg straight, toes pulled back toward your shin
- Hinge over at hips and touch your toes
- Alternate to other side and repeat

Alternating Toe Touches (Hamstring Stretch)

- Reach down and grab ankles
- Alternate between deep squat and straightening your legs out for desired reps or time

Toe Touch to Deep Squat

- Place hands behind hips on ground
- Thumbs pointed outward
- Engage glutes to lift hips upwards until gentle stretch felt across chest

Crab Bridge Hip Lift

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Movement Prep 23 (Strength - Pull)

Perform both exercises in circuit with descending rep scheme of 12-9-6-4-4-4

Increase weight until you reach the 3x rounds of 4x reps

Repeat same weight for the rounds of 4x reps

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

- Hinge over at hip keeping spine in neutral position
- Engage glute to return back to standing

Cross Body Single Leg RDL

Lower Body Pull Strength Circuit

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar
- MODIFICATION: inverted rows on TRX/rings
- PROGRESSION: add weight

Chin ups

- Hinge over one leg 
- Maintain upright posture 
- Perform reps on one side then switch sides

Bent Over Row (Holding Single Leg RDL)

Upper Body Pull Strength Circuit

The Lineup: 20 minute AMRAP (As Many Rounds As Possible)

Hit the 20 minute timer, then perform as many rounds as possible of the following circuit

8x Alternating KB Cleans (4x each side)
16x KB Swings
16x Alternating Gorilla Rows (8x each side)
16x KB Pull Throughs
REST as needed! REPEAT 🔁 until 20 minute timer ends

Alternating Kettlebell Clean

- Alternate gorilla rows until desired reps or time has been reached

Alternating Gorilla Rows

- Engaged glutes and core to stabilize hips as you alternate pulling weight underneath body

Kettlebell Pull Throughs

Full Body HIIT Circuit

PULL: Full Body + HIIT (Glutes/Biceps/Back)(10/06/22)

For some reason, those KB Windmills are much more difficult when holding the weight in my right hand. It’s almost as if my left hip has issues with that bend and reach for the ground, even though it is my right hip that I have flexibility issues with! Anyway, got it done, and thankful for today, as my achy body needed it!

John

RECOVERY: Cardio + Athlete Mobility Work (04/24/23)

T.green

Did “sprints” on the exercise bike instead of running, to change things up for myself. I wasn’t sure if the bike would give me the workout I wanted, but considering how beat I am from head to toe, thanks to the kettlebells and the bike, I think it did the trick!

Justin

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/23/24

My soreness is almost gone from last week, so I guess that means it’s time to get going again! 😅 The alternating Clean Thrusters might be one of my favorites of KB movements!

Kent

PUSH: Full Body + Legs, Chest & Triceps (04/22/24)

Christine

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! 🚌 😅

That upper strength push circuit wrecked me. 👊🏼

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.

PULL: Full Body + Glutes, Biceps & Back (04/18/24)

RECOVERY: Cardio + Athlete Mobility Work (04/17/24)

I love the structure of
These sessions 🎉 it helps me
To keep fresh! Thanks, man!

Radim

Caterina

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/16/24

Cindy

Jared

🤙🏻🤙🏻🤙🏻🤙🏻great metcon. Love anything with med balls and bands.

Josiah

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.

PULL: Full Body + HIIT (Glutes/Biceps/Back)(10/06/22)

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