Name: Playbook - The Daily FLO - PUSH: Full Body + Squats/Chest/Triceps (11/14/22)
Uploaded: 2024-04-17T18:45:09.217Z
Duration: 60 min
Description: PUSH: Full Body + Squats/Chest/Triceps (11/14/22)

Macy

Here’s a fun full body push focused work out. Utilize the movement prep to warm your body up, then complete both of the super sets in the work out. The goal for the super sets today is to increase your weight until you hit the rounds if 5x reps, then maintain your weight for the rest of the workout. After you complete the supersets, hit the 20 minute full body kettlebell AMRAP to finish the work out. Have fun, and go get after!

(1) Movement Prep
- Full body warm up and mobility 

(2) Superset 1 - Lower Body
- Barbell Back Squat to Box
- Offset KB Cossack Squat to Box

(3) Superset 2 - Upper Body
- Barbell Bench Press
- KB Kickstand Overhead Press each arm

SUPERSET REP RANGE: 10-7-4-4-4-4
REST: 0:30 seconds between each exercise
REPEAT: until you have performed all prescribed rounds

**GOAL: increase weight until the 4x rounds of 5x reps, then maintain the same weight in each round after that.

(4) Full Body AMRAP Circuit: 20 minutes ⏰ 
- 10x Cyclist Goblet Squat
- 5/5x  Push Press to Reverse Lunge
- 10x Goblet Reverse Nordics to Crush Overhead Press
- 10x KB Handle Tricep Push Up
- 10x KB Bench Press
REST 0:30 seconds between each exercise, REPEAT until 20 minute timer ends

Banded Iso Side Step

Banded Psoas March

Banded Air Squat

Alternating Cossack Squat to Reach

Cyclist Split Squats (KOT Split Squats)

Weighted Thoracic Foam Roll

Thoracic Foam Roller Overhead Mobilization

Movement Prep 26 (Push Strength)

The Lineup:
Barbell Back Squat to Box
Offset KB Cossack Squat to Box

REP RANGE: 10-7-4-4-4-4
REST: 0:30 seconds between each exercise
REPEAT: until you have performed all prescribed rounds

**GOAL: increase weight until the 4x rounds of 5x reps, then maintain the same weight in each round after that.

Barbell Back Squat to Box

Offset Cossack Squat to Box

Superset 1 - Lower Body

The Lineup:
Barbell Bench Press
KB Kickstand Overhead Press each arm

REP RANGE: 10-7-4-4-4-4
REST: 0:30 seconds between each exercise
REPEAT: until you have performed all prescribed rounds

**GOAL: increase weight until the 4x rounds of 5x reps, then maintain the same weight in each round after that.

Barbell Bench Press

Kickstand Kneeling Overhead Kettlebell Press

Superset 2 - Upper Body

The Lineup:
Full Body AMRAP Circuit: 20 minutes ⏰ 
- 10x Cyclist Goblet Squat
- 5R/5L x  Push Press to Reverse Lunge
- 10 Goblet Reverse Nordics to Crush Overhead Press
- 10x KB Handle Tricep Push Up 
- 10x KB Bench Press
REST 0:30 seconds between each exercise, REPEAT until 20 minute timer ends

Goblet Cyclist Squat

KB Push Press to Reverse Lunge

Goblet Reverse Nordic to Crush Overhead Press

Kettlebell Handle Tricep Push Up

- Begin by lying supine on a flat bench with kettlebells above your chest
- Lower kettlebells to chest level 
- Press kettlebells back up over your chest

Kettlebell Flat Bench Press

Full Body KB AMRAP Circuit

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 + Squats/Chest/Triceps (11/14/22)

ATHLETE CONDITIONING: MetCon + Upper Pull Strength (04/23/24

Justin

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!

John

Kent

PUSH: Full Body + Legs, Chest & Triceps (04/22/24)

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

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.

PUSH: Full Body + Squats/Chest/Triceps (11/14/22)

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