Name: Playbook - The Daily FLO - PUSH: Full Body + EMOM (squat/chest/triceps)(9/19/22)
Uploaded: 2023-10-05T02:52:38.989Z
Duration: 75 min
Description: PUSH: Full Body + EMOM (squat/chest/triceps)(9/19/22)

Anna

That EMOM was a great finisher.  Then I realized two minutes of core work was the real icing on the cake.  Drenched.

Tom Ford

This was a fun one! Start the work out with the movement prep for the day. 

After that you will perform the upper and lower body strength supersets for the day. Both of those will be performed for 7x reps for a total of 6x rounds of work. The goal for the strength work today is to start light and build your way up to a max effort for 7x repetitions. 

After this, you will have a 16 minute full body EMOM (Every Minute On the Minute). *Be sure to READ THE DESCRIPTION on this one to properly understand how to perform it.

The last item of the day is a two minute max repetition core finisher.

Have fun, and go get after today! Send me a message if you have any questions!

0:30 sec alternating heel taps
0:30 sec butt kickers
0:60 alternating knee pull to reverse lunge
0:60 sec squat thrust to child’s pose
10R/10L Cyclist Split Squats (KOT lunges)

Alternating Heel Taps in Place

Butt Kickers in Place

Knee Pull To Reverse Lunge

Child’s Pose to Squat Thrust

Cyclist Split Squat (KOT lunge)

Movement Prep 28 (Push Strength)

The Lineup:
7x reps Front Squat
rest 0:45 seconds
7/7x reps Off Set Split Squat each leg
rest 0:90 seconds
REPEAT 6x Rounds

GOAL: Increase each round until you are unable to increase weight anymore.

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your entire foot

Front squat

Offset Split Squat

Lower Body Push Superset

The Lineup:
7x reps Strict Press
rest 0:45 seconds
7/7x reps Single Leg Glute Bridge Chest Press each side
rest 0:90 seconds
REPEAT 6x Rounds

GOAL: Increase each round until you are unable to increase weight anymore.

Barbell Strict Press

Single Leg Bridge Chest Press

Upper Body Push Superset

16 Minute EMOM = Every Minute On the Minute

Minute 1 - 8x Pike Push Up to Prone Knee Extensions (1 pike push up + 1 prone knee extensions = 1 rep total!)

Minute 2 - 16x Cyclist Presses

Minute 3 - 8x Alternating Curtsy to Forward Lunge (4x rep cycles each leg; each time you do 1 curtsy + 1 forward lunge = 1 rep cycle)

Minute 4 - 8x Alternating KB Clean Thrust (4x rep cycles each side)

REPEAT for 4x rounds - 16 minutes total time

1 Pile Push Up + 1 Prone Knee Extension = 1 rep

Pike Push Up to Prone Knee Extension

Cyclist Kettlebell Floor Press

Each time you perform 1 curtsy + 1 forward lunge = 1 rep cycle

Alternating Curtsy to Forward Lunge

Each time you perform a clean to thruster = 1 rep

Alternating KB Clean Thruster

Full Body Push Strength EMOM

Perform 2 minutes of max repetitions of the allotted core exercise. Take breaks as needed, but burn it out and get as many as you can!

Reverse Crunch Complex

Core Finisher

PUSH: Full Body + EMOM (squat/chest/triceps)(9/19/22)

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

My heart rate is through the roof 🚀 lets go fam! New week, go get it!

Colin

Hels

Great workout. Some tough stuff in there! 

I’m enjoying increased understanding of the connections between warmup & exercises. I think loyalty to the warmups has led to maximum benefit and no injuries. 

Thank you.

Kent

PUSH: Full Body + Legs, Chest & Triceps (04/15/24)

Mario

best app and guided workout session ever … thankx

Norbert

Dave Costa

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

Jared

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)

Josiah

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. 💪🏽

Jackie Vicencio

PUSH: Full Body + Legs, Chest & Triceps (04/08/24)

halo

Usually take Sundays off but had some extra energy today. Loved this one!!

Daniel

ATHLETE CONDITIONING: HIIT + Upper Push Strength (04/05/24)

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

Oh man that felt great! My body was like one giant knot before using that roller for a bit!

PUSH: Full Body + EMOM (squat/chest/triceps)(9/19/22)

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