Name: Playbook - The Daily FLO - PUSH: Full Body + HIIT (squats/chest/triceps) (12/26/22)
Uploaded: 2024-04-17T18:45:09.394Z
Duration: 75 min
Description: PUSH: Full Body + HIIT (squats/chest/triceps) (12/26/22)

Full body strength day with a push 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. These are split into 2 supersets, each with 2 exercises a piece. After this you will have a light implement full body strength circuit and core finisher to round out the workout. 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) BIG LIFTS

Superset 1:
Cyclist Front Squats (use 2 KBs if needed)
Barbell Alternating Reverse Lunges (use 2 KBs if needed)

Superset 2:
Barbell Strict Press (use 2 KBs if needed)
Incline Single Arm Bench Press

Rep Range: 12-12-12-12x reps
Rest Time: 0:45 seconds between each lift
Goal: Increase weight each round until you reach a  weight that feels difficult enough to rate 7-8/10 RPE, then maintain that weight. 

(3) Full Body Strength Circuit:
8x Overhead Kettlebell Split Squat (single) each leg
8x Kettlebell Lift Off Push Up to Shoulder Tap each arm
16x KB Goblet Sissy Squat
16x KB Hollow Hold Crush Press
Work 0:30 seconds / Rest 0:20 seconds
Repeat for 4x Rounds
Goals: Keep to your recovery periods and lift as heavy as you can to produce repeatable efforts each round.

(4) Core Finisher
8x Hollow Hold Chop & Lift
8x Plank Up
8x Side Plank KB Iso Hold Hip Dip each side
REPEAT 3x Rounds, REST 0:30 seconds between each round

- Band around ankles, maintain half squatted stance and side step down and back until timer of reps have been completed

Banded Side Steps

- Band around ankles, keep weight on leg that is planted and kick other leg behind you while maintaining upright posture

Banded Kick Back

- Band above knees, maintain tension in glutes and core as you squat to full depth and return to standing 
- Move slow

Banded Squat

- Maintain high plank position as you perform thread the needle
- Ensure you are rotating through mid-back to improve thoracic mobility

High Plank Thread the Needle

Child’s Pose to Push Up

Movement Prep 21 (push strength)

The Lineup:
12-12-12-12x Barefoot BB Back Squat

12-12-12-12x Barefoot Offset KB Reverse Lunge each leg

**If you’re doing the KB version of these lifts, simply use 2 KBs to perform each lift.

- Begin with bar positioned on your upper back
- Screw your feet into ground and draw ribs down to brace your core 
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your entire foot to come back up

Barefoot Barbell Back Squat

- Hold KB on same side as your forward leg
- Perform reverse lunge achieving a 90 degree angle at both knees at the bottom of the lunge
- Engage front leg glute to return to standing and drive back leg forward into high knee position
- Perform for desired reps or time on one side, then on the other side

Offset Kettlebell Reverse Lunge

Lower Body Squat/Lunge 1

The Lineup:
12-12-12-12x BB Incline Bench Press

12-12-12-12x Single Leg Glute Bridge KB/DB Press

**If you’re doing the KB version of these lifts, simply use 2 KBs to perform each lift.

- Using incline bench, perform bench press
- Hands shoulder-width apart
- Externally rotate trying to “break barbell in half” to engage lats
- Pull belly down towards bench to engage core
- Perform Bench Press for reps or time

Incline Barbell Bench Press

- Use DB or KB for exercise
- Place upper back on bench or box
- Achieve full glute bridge position and perform pressing reps while maintaining position

Single Leg Glute Bridge Unilateral KB Press

Upper Body Bench/Press 1

The Lineup:
8x Overhead Kettlebell Split Squat (single) each leg
8x Kettlebell Lift Off Push Up to Shoulder Tap each arm
16x KB Goblet Sissy Squat
16x KB Hollow Hold Crush Press

REPEAT 4x rounds, REST 0:30 seconds between each exercise, 0:60 seconds between each round 

*Perform a total of 4x rounds with the above rep scheme over each round. The goal is to MAINTAIN the same weight each round.

- Holding a kettlebell in one hand and extended overhead
- Take one step back placing your feet in the ideal positioning for performing a split squat
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Overhead Kettlebell Split Squat (single)

- One hand on KB, the other on the ground
- Perform push up
- At top position, engage glutes and core as you perform shoulder tap with hand that was on the floor 
- Repeat for reps on both side of body

Kettlebell Lift Off Push Up to Shoulder Tap

- On tippy toes with weight in goblet position, sit to full squat depth while maintaining upright posture
- Stand back up, and repeat

Kettlebell Goblet Sissy Squat

- Achieve hollow hold position with legs straight and off the ground, low back pressed to the floor, and shoulder blades rolled up
- Grow KB with a crush grip, and perform presses for desired reps or time

Kettlebell Hollow Hold Crush Press

Full Body Single KB/DB Push Strength Circuit

The Lineup:
8x Hollow Hold Chop & Lift
8x Plank Up
8x Side Plank KB Iso Hold Hip Dip each side
REPEAT 3x Rounds, REST 0:30 seconds between each round

- While maintaining hollow hold position, perform chop & lift alternating sides each rep
- Be sure to maintain good posture throughout movement 
- If needed, lower feet to ground 
- Perform for desired reps or sets

Hollow Hold Chop & Lift

- Starting in low plank position with core and glutes engaged, perform plank walk up
- Repeat to each side for desired reps or time

Plank Walk Up

- Achieve side plank position
- Drop to knees if modification needed
- Balance kettlebell upwards with arm straight while performing hip dip motion
- Repeat for reps or time on other side

Side Plank KB Iso Hold Hip Dips

Core Finisher

PUSH: Full Body + HIIT (squats/chest/triceps) (12/26/22)

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!

Kent

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. 💪🏽

PUSH: Full Body + HIIT (squats/chest/triceps) (12/26/22)

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