Name: Playbook - The Daily FLO - PULL: Full Body + HIIT (Glutes/Biceps/Back)(12/22/22)
Uploaded: 2024-04-17T18:45:09.383Z
Duration: 75 min
Description: PULL: Full Body + HIIT (Glutes/Biceps/Back)(12/22/22)

Today is a 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. After this you will have a light implement HIIT circuit and core finisher to round out the work out. 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) 4 Big Lifts of the Day:
Sumo Deadlift
Split Stance RDL
Barbell High Pull
Supinated Bent Over Rows
Rep Range: 12-10-8-6-6-6x reps
Rest Time: 0:60 seconds between each lift
Goal: Increase weight each round until you reach the 3x rounds of 6x reps, then maintain your same weight for each of those rounds. 

(3) Full Body HIIT Finisher:
0:20 sec KB Swing
0:15 sec break
0:30 sec Max Rep Gorilla Rows
0:15 sec break
0:30 sec Max Rep KB Curls
0:15 sec break 
0:30 sec Max Rep KB Pull Through
**0:30 sec break between each round, repeat for 4x rounds
Goals: Max reps on each exercise for each round - BURN IT OUT!

(4) Core Finisher
2:00 minutes MAX REPS Hanging Straight Leg Raise
MODIFICATION: Reverse Crunches

- Alternate knee pull and figure four stretch
- Switch sides each rep

Alternating Knee Pull To Figure Four Stretch

- With palms facing upwards and elbows at 90 degrees, squeeze shoulder blades together, then relax 
- Repeat for desired reps or time

Supinated Bodyweight Scap Squeezes

- Lye face down and perform clocks
- Each time you go all the way around is 1 rep
- Perform for desired reps or time

Prone Superman Shoulder Clocks

- Hold weight in goblet position with feet in wide sumo stance
- Hinge over at hips and engage glutes as you raise back up to upright position 
- Repeat for desired reps or time

Goblet Sumo Good Mornings

- Begin with kettlebell clean from ground, then transition into a swing clean, and finish with a snatch
- Repeat to other side
- Alternate sides for desired reps or time

Kettlebell Clean to Snatch Build Up

Movement Prep 18 (Strength - Pull)

- Wide sumo stance
- Hinge at hips with elbows between knees
- Engage lats by “breaking barbell” with grip
- Stand tall engaging glutes and core throughout entire movement
- Repeat for desired reps or time

Barbell Sumo Deadlift

- Split stance with weights in each hand
- Hinge over front leg and engage glute to bring body back to standing position

Split Stance Dual Kettlebell RDL

- Maintain stable position while pulling barbell up your body
- Keep barbell close to body and do your best to not use momentum when pulling

Barbell High Pull

- Anchor one hand down one table surface
- Keep shoulders square and hinge over at hips to grasp weight
- Supinate forearm by turning palm away from body
- Perform rows for allotted reps or time

Supinated Bent Over Row

The Lineup:
0:20 sec KB Swing
0:15 sec break
0:30 sec Max Rep Gorilla Rows
0:15 sec break
0:30 sec Max Rep KB Curls
0:15 sec break 
0:30 sec Max Rep KB Pull Through
**0:30 sec break between each round, repeat for 4x rounds

- 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

- Stand with wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Kettlebell gorilla rows

- Grip KB by the horns 
- Lock elbows to ribs and use biceps to curl KB up underneath chin
- Repeat for desired reps or max reps in allotted time

Kettlebell Curl

- Maintain high plank position, engage glutes and core to sustain plank while pulling weight across body
- Ensure you do not rock hips back and forth but keep stable
- Perform for time or reps

Kettlebell Pull Through

Full Body Pull HIIT Circuit

2:00 minutes MAX REPS Hanging Straight Leg Raise

MODIFICATION: Reverse Crunches

- Start with arms and legs straight
- Lift legs to waist height engaging core and return to starting position 
- Repeat for desired reps or time 
- If modification needed, perform sit ups

Hanging Straight Leg Raise

1.4 - Core Finisher

PULL: Full Body + HIIT (Glutes/Biceps/Back)(12/22/22)

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!

John

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)

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

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.

PULL: Full Body + HIIT (Glutes/Biceps/Back)(12/22/22)

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