Name: Playbook - The Daily FLO - PUSH: Full Body + HIIT (squat/chest/triceps)(9/05/22)
Uploaded: 2024-04-17T18:45:08.870Z
Duration: 75 min
Description: PUSH: Full Body + HIIT (squat/chest/triceps)(9/05/22)

Ruben

I was a little confused about the rest. Was it 45 seconds between each compound left. Or 45 seconds after doing each exercise? If it’s 45 minutes between exercises how long should you rest between rounds

Gary Maness

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 sections for the day. Both of the big lift circuits are built with a descending rep scheme starting at 12-12-12-12.

The goal of these big lift circuits is to increase your weight until you hit the three rounds of eight repetitions. Then you will keep the same weight for all three rounds.

Finally, performed a 10 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!🤟📸

- Arms out to side for balance
- Keep spine neutral and flat
- Hinge over at the hip keeping both hips square to the ground
- Engage glute and hamstrings to bring to top position

Single Leg RDL to High Knee (Bodyweight)

- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (Bodyweight)

Alternating Worlds Greatest Stretch

- Start in child’s pose 
- translate weight over hands, then perform T push up
- Return to child’s pose, then repeat to other side

Alternating T Push Up to Child’s Pose

- Soft bend in both knees and hips (athletic position) 
- Pick a spot on the ground, and perform short rotational pogo hops back and forth over spot

Rotating Two Pogo Hop

Movement Prep 25 (push strength)

The Lineup:
12x Barbell Back Squat
12R/12L x Front Rack Split Squat
REST 0:45 sec between each exercise

Goal: Looking to maintain the same weight each of the 5-rounds for both lifts.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

DB/KB MODIFICATION: Goblet Squats

BODYWEIGHT MODIFICATION: Air Squats

Barbell back squat

Front Rack Split Squat

Lower Body Squat/Lunge Circuit

The Lineup: 5x Rounds
12x Barbell Bench Press
12R/12L x Single Arm Dumbbell Bench Press
REST 0:45 sec between each exercise

Goal: Looking to maintain the same weight each of the 5-rounds for both lifts.

- Start by lying down with the barbell directly above you
- Grip the bar, and externally rotate in the shoulders to engage scaps and lats
- Lower down until the bar touches your chest 
- Press up engaging your chest

Barbell bench press

- Engage your core and glutes to fight rotation as you perform presses

Single Arm Dumbbell Bench

Upper Body Bench Circuit

The Lineup: 12 Minute AMRAP
12x Cyclist Goblet Squat
6x Dual Kettlebell Push Press
12x Hands Elevated Push Ups
12x KB Sit Up to Press
REST as needed, REPEAT as many times as possible for 12:00 minutes. 


Modification Exercise 2: if no Kettlebells for push press, use dumbbells

Modification Exercise 3: if unable to do push-ups, drop to knees

Modification Exercise 4: if unable to do hanging frog crunches, perform sit ups on ground for same repetitions

The goal of this work out is to perform as many rounds as possible in the allotted amount of time. Take breaks as needed, but push yourself through the 10 minute circuit as many times as you can. Go get after it!

- Hold weight tight to chest with heels elevated 1 to 3 inches
- Keep chest tall as you sit to full depth squat

Cyclist Goblet Squat

- Start with KBs in front rack position
- Bend hips and knees slightly, then use your power to press weights overhead extending elbows fully

Dual Kettlebell Push Press

Hands Elevated Push Ups

- Hold kettlebell to chest and perform sit up to press 
- Repeat for desired reps or time

Kettlebell Sit Up to Press

Full Body Core & Push Strength AMRAP

PUSH: Full Body + HIIT (squat/chest/triceps)(9/05/22)

Josiah

PULL: Full Body + Glutes, Biceps & Back (04/25/23)

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.

PUSH: Full Body + HIIT (squat/chest/triceps)(9/05/22)

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