Name: Playbook - The Daily FLO - PULL: Full Body Strength + HIIT (glutes/bicep/back)(9/01/22)
Uploaded: 2024-04-17T18:45:08.853Z
Duration: 75 min
Description: PULL: Full Body Strength + HIIT (glutes/bicep/back)(9/01/22)

This is a fun one! Begin the workout with the movement prep, then complete both the lower and upper body strength circuits for the day. Both of those will be set on a rep scheme of 10-8-6-6-6-6 and our design to start light and build your way up to a heavy load for 6x repetitions. Maintain this heavy load for all sets of 6x repetitions.

After you get done with these strength circuits, you will have a full body for exercise 16 minute EMOM to perform. After this, you will have a two minute max repetition core finisher to do.

If you need exercise modifications based on equipment access, please check the exercise descriptions for specific modifications.

Enjoy this one, and go get after today! Be sure to leave me a review and let me know how the workout goes👊🤟

Banded Lateral Side Steps

Banded Monster Walks (Forwards & Back)

Alternating Cross Body Toe Tap (Dynamic Hamstring Stretch)

Toe Touch to Deep Squat

Prone Superman Shoulder CARs

Alternating Dumbbell Snatches

Movement Prep 28 (Push Strength)

The Lineup: 6x rounds

10-8-6-6-6-6x Barbell RDL (increase weight until you hit rounds of 6x reps, then maintain weight throughout each round)

10-8-6-6-6-6x Single Leg Kickstand RDL (perform prescribed reps for each round on EACH LEG; increase weight until rounds of 6x reps, then maintain weight throughout each round; use DB or KB)

Rest 0:45 seconds between each exercise, then 0:60 seconds between each round

- 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 Leg Kickstand RDL

Lower Body Pull Strength Circuit (glutes/hamstrings)

The Lineup: 6x rounds

10-8-6-6-6-6x Chin Up (add weight if able until you hit rounds of 6x reps, then maintain weight throughout each round)

10-8-6-6-6-6x Single Arm Chainsaw Row (perform prescribed reps for each round on EACH ARM; increase weight until rounds of 6x reps, then maintain weight throughout each round; use DB or KB)

Rest 0:45 seconds between each exercise, then 0:60 seconds between each round

CHIN UP MODIFICATION: Use a resistance band on pull up bar for assistance if needed


BODYWEIGHT MODIFICATION: Inverted Rows (TRX/Rings)

DB/KB MODIFICATION: single arm high pulls

MACHINE MODIFICATION: Lat Pull Down Machine

Chin Ups

DB/KB MODIFICATION: bent over row with KB/DB

BODYWEIGHT MODIFICATION: single arm inverted row (TRX/Rings)

MACHINE MODIFICATION: single arm cable rows

Chainsaw Row

Upper Body Pull Strength Circuit (biceps/back)

The Lineup: 16 minute EMOM (Every Minute On the Minute)

4x rounds
8x Dual KB Bent Over Row to Sumo Deadlift
16x KB Pull Throughs
8x Deep Squat KB Curls
16x Alternating Kickstand KB Swings

Each time you perform 1 bent over row + 1 sumo RDL = 1 rep

BODYWEIGHT MODIFICATION: burpees

8x Dual KB Bent Over Row to Sumo Deadlift

Each pull through = 1 rep

BODYWEIGHT MODIFICATION: high plank shoulder taps

16x KB High Plank Pull Throughs

Perform in seated position if unable to perform these in deep squat or if you do not have the mobility to sit into deep squat

BODYWEIGHT MODIFICATION: supinated inverted rows (TRX/rings)

8x Deep Squat KB Curls

EXERCISE MODIFICATION: regular KB swings

BODYWEIGHT MODIFICATION: glute bridges

16x Alternating Kickstand KB Swings

Full Body Pull Strength EMOM

2:00 minutes max reps of exercise

MODIFICATION 1: Supine Frog Crunches (lying on back)

MODIFICATION 2: Reverse Crunches

Frog Crunches

Core Finisher

PULL: Full Body Strength + HIIT (glutes/bicep/back)(9/01/22)

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. 💪🏽

PULL: Full Body Strength + HIIT (glutes/bicep/back)(9/01/22)

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