Name: Playbook - The Daily FLO - PUSH: Squats + Upper Chest/Triceps/Shoulders (11/07/22)
Uploaded: 2024-04-17T18:45:09.192Z
Duration: 60 min
Description: PUSH: Squats + Upper Chest/Triceps/Shoulders (11/07/22)

Ramzi

Kyle Womach

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 Back Squats
Unilateral KB Front Rack Split Squat

Superset 2:
Barbell Eccentric 1 1/4 Bench Press
Split Stance Strict Press

Rep Range: 6-6-6-6-6-6x reps
Rest Time: 0:45 seconds between each lift
Goal: Maintain your same weight for each of those rounds. 

(3) Full Body Strength Circuit:
8x Dual KB Front Rack Squats
8x KB Floor Press to Leg Raise
8x Dual KB Alternating Reverse Lunges (4x each leg)
8x Alternating KB Push Press (4x each arm)
Rest 0:30 seconds between each exercise
Repeat for 4x Rounds
Goals: Keep to your recovery periods and lift as heavy as you can to produce repeatable efforts each round.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Hip Opener External Rotations

Modified Yoga Push Up

Weighted Deep Squat

Movement Prep 25 (Push)

Cyclist Barbell Back Squat

Unilateral KB Front Rack Split Squat

Superset 1 - Lower Body

Barbell Eccentric 1 1/14 Bench Press

Split Stance Single Arm Strict Press

Superset 2 - Upper Body

Dual KB Front Rack Squat

KB Floor Press to Leg Raise

Dual KB Alternating Reverse Lunges

KB Alternating Push Press

Jump Rope Singles

Full Body Kettlebell Push Circuit

PUSH: Squats + Upper Chest/Triceps/Shoulders (11/07/22)

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

Colin

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Tough with the back to back chest exercises. Made it through

Mario

best app and guided workout session ever … thankx

Norbert

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Staying consistent! Great workout!

Though it was tough, got through 3 rounds in the circuit.

Charles 

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Great mobility work after waking up extra sore

Got a good sweat in but the mobility was definitely needed today!

Kent

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Another one! Completely drenched and put in work!

635 calls burned, let’s go.

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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: Squats + Upper Chest/Triceps/Shoulders (11/07/22)

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