Name: Playbook - The Daily FLO - PULL: Full Body Strength + HIIT (glutes/bicep/back)(9/08/22)
Uploaded: 2024-04-17T18:45:08.889Z
Duration: 75 min
Description: PULL: Full Body Strength + HIIT (glutes/bicep/back)(9/08/22)

Ruben

Great workout, Colin. That finisher sure had me toasty, especially my grip strength at the end of the hanging oblique knee tucks.

Tom Ford

Just a fantastic workout 
Thank you Colin

Ramzi

What’s going on! This one was a fun one. Start by doing the movement prep as your warm-up for the day. After you finish this, perform the upper and lower body big lift supersets for the day. Both of the big lift supersets are built with a linear rep scheme of 12-12-12-12 and are designed to be done with the same weight each round.

Finally, perform the 12 minute full body strength AMRAP for as many rounds as possible. Go get after it, and be sure to tag me on social media in your post workout selfie!🤟📸

Ground Swipes

Bent Over Reverse T Fly

Bent Over Y

Hip Airplane

Curtsy Lunge to Knee Pull

Short Squat Jumps

Movement Prep 26 (pull strength)

This is a 4 round lower body superset with Romanian deadlifts and single leg Romanian deadlifts. Perform both exercises for 12x reps each round stopping to rest 0:45 seconds between each exercise, 0:60 seconds between each round.

Challenge yourself, and have fun with this one! It definitely smoke me and left my glutes and hamstrings sore!

- Feet between hip and shoulder width apart
- Grip the barbell and try to “break it in half” to engage your lats and 
- keep you spine flat as you stand with the weight, and lower it almost to the ground for each rep

Barbell Romanian Deadlift

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you
- Engage your glutes to come back to starting position

Kettlebell Single Leg RDL

Lower Body Pull Superset

This is a 4 round lower body superset with Neutral grip pull ups and single arm rotational rows. Perform both exercises for 12x reps each round stopping to rest 0:45 seconds between each exercise, 0:60 seconds between each round

If you do not have a pull up bar, you can modify by performing inverted rows (google this exercise) OR if you need a modification, add a band to the pull up bar for assistance.

Those rotational rows are sneaky hard! My back and lats got lit up from this one 🔥

- Take a neutral grip on parallel pull-up bars
- Pull yourself up until your chin is above your hands
- Pause at the top of the motion and lower yourself slowly
- PROGRESSION: Add weight if you would like to progress this exercise
- MODIFICATION: Perform with a band hooked to the pull up bar to add assistance, OR perform inverted rows on the rings/TRX straps instead

Neutral grip pull-up

- With wide stand, place one hand on stable surface and use the other to perform rows
- While rowing your wrist up to your ribs, rotate your torso by engaging your core

Rotational Row

Upper Body Pull Superset

This is a 12 minute full body AMRAP style circuit. Perform each of the four exercises for their prescribed repetitions taking breaks in between exercises and sets as needed. The goal of this workout is to perform as many rounds of the circuit as possible, so don’t be afraid to hit the gas pedal! Set a timer for 12 minutes, and go get after it!

MODIFICATIONS: if you need a modification for the hanging oblique knee tucks, perform side plank hip dips on the ground for 16 reps on each side.

Single Arm Dumbbell Snatch

Alternating Dumbbell Curls

Banded Row

- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging oblique knee tucks

Full Body Pull AMRAP

PULL: Full Body Strength + HIIT (glutes/bicep/back)(9/08/22)

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)(9/08/22)

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