Name: Playbook - The Daily FLO - PUSH: Full Body + HIIT (squats/chest/triceps) (8/8/22)
Uploaded: 2024-04-17T18:45:08.078Z
Duration: 60 min
Description: PUSH: Full Body + HIIT (squats/chest/triceps) (8/8/22)

This workout was great. Had purpose, had intensity and no uneccasery volume. 
One if my favourites so far.

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. After this you will have a light implement HIIT circuit finisher to round out the work out. Have fun, and go get after it! Be sure to take a pic and tag me on social media when you finish 📸💪

Banded Single Leg External Rotation

Banded Squat Pulses

Single Leg Banded Psoas March

Child’s Pose T Push Up

- Maintain an upright posture and push one foot in front and one behind
- Slowly lower your body over front leg allowing knee to go out over toes
- Press through front foot and engage front quad muscles as you return to standing 
- PERFORM WITHOUT WEIGHT for your first set, and slowly build up as tolerated while maintaining perfect form

Cyclist Split Squats (KOT Split Squats)

Extended Iso Lunge Bottoms Up Press

Movement Prep (Push)

Cyclist Barbell Front Squats

Barbell Alternating Reverse Lunge

Barbell Strict Press

Single Arm Incline Bench Press

The Lineup: 4x rounds, 0:30 sec Work / 0:20 sec Rest

Tricep Dip
Goblet Squat
KB Toe Taps
Straight Leg Raise to Crush Press
♻️ REPEAT 4x rounds, REST 0:30 seconds between each round

Tricep Dip (Bodyweight)

Goblet Squat

Kettlebell Toe Taps

Straight Leg Raise to Crush Press

Full Body HIIT

- Elevate hands and lower chest down between hands and hold for desired time

Hands Elevated Push Up Chest Stretch Hold

- Actively press ground away as you push hips back onto heels into child’s pose position
- Return and repeat for desired reps or time

Child’s Pose Rocks

- Perform hip opener rotation on one side then repeat to other side
- Alternate sides for desired reps or time

Alternating Hip Opener Rotation

Cool Down (Push)

PUSH: Full Body + HIIT (squats/chest/triceps) (8/8/22)

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! 🚌 😅

John

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!

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.

PUSH: Full Body + HIIT (squats/chest/triceps) (8/8/22)

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