Name: Playbook - Richie Van Houten - W1/D1 LOWER focus
Uploaded: 2021-02-02T19:38:58.814Z
Duration: 50 min
Description: W1/D1 LOWER focus

Loved this! Currently do CrossFit but looking for something a little more functional while keep my endurance up.

Meghan

Flexão fiz com joelhos, mas vou tentar aumentar o volume sem ao poucos

Eduardo Cunha

Great workout. Loved the beastie boys in the background 😂

Allyson

You absolutely killed me coach! Exactly what I needed to get a kickstart back into the gym after taking a month and a half off

Josh Reynaga

Shrey

Andreas

Marc

EMays

Justin

Really enjoyed the unconventional exercises and fast pace.

Julian

Awesome. Pushed myself just enough to feel amazing.

Jason Saran

Jake

Caleb

What i needed! Was too much focusing on weightlifting Because That is my background. Going to do each day of the program. My condition is not on point

Martijn

Great start, killer workout! Can't wait to finish the entire 4 weeks.

Denryc

I haven't lifted or did any S&C in the last ~3 years and personally I don't like lifting. I tried to follow other apps/online program without success because boring or hard to understand, but finally I decided to give Richie a try... I wish I started before. This is going to be the 1st of maaaany workouts.

Adam

Benjamin Kiraly

Sebastian

Paulo Miyao

Joao

Amazing, I want more trainning for mma and combat please!!!

Crisrtobal

First Workout together.

Lets make it count.  Push through and set the tone for the next 4 weeks.

I just ask you give it your all for the time together. 1 hour or less and promise if you give it your all these next 4 weeks, you will not only see amazing results, but you will feel your strongest and best.

- On your back, bring your knees to 45 degree angle. Hand straight up above the chest
- Lower down one leg while lowering down opposite are. 
- drive your lower back into the mat the whole time 
- Return to start position and do opposite side. 
- Repeat

Deadbug

-Shoulders over wrist.
-Knees under your belly button line
-Bring your knees 1 inch off the ground.
-Shoot one leg under your body coming onto one arm.
-Both legs should be parallel at this point and drive through your heels and bridge your hips to the sky.
-Look at your hand on the floor and frame your head with opposite arm.
-Come back to starting point and repeat on the opposite side.

Beast Sit-Through Bridge

On your back place your heels close to your butt
-drive through your heels and press your hips to the sky, and hold.
-alternate marching your knees to your chest

Glute Bridge

Start in an Plank on your hands
Step your Left Foot outside your Left Hand
Open up the same side as your leg that is up and reach for the ceiling, stretching your side body.

Hip Opener Left

Start in an Plank on your hands
Step your Right Foot outside your Right Hand
Open up the same side as your leg that is up and reach for the ceiling, stretching your side body.

Hip Opener Right

Warm up

High Jumps

With a Medicine Ball or No-Slam Ball
Stand tall and reach for the sky, get onto your toes
Explode down and Slam the Ball into the ground

This exercise is to active your Central Nervous System so explode through the slams to wake the body up!

Ball Slams

Activation

-Drive your butt back
-Sit nice and low
-chest up
-neutral spine, don’t arch 
-drive your feet into the ground
-push your knees apart as you drive up

Barbell Squat

Push Ups

Primary

Assault Bike Sprint

With plate at your chest 
Reverse lunge and twist to the side of the front knee

Reverse Lunge Plate Twist

Secondary

- stand on the right side of bar
- grab end with your right arm 
- pull bar up as you rotate and pivot off back foot. Explode up
- use momentum and transfer bar into your left arm as you pivot
- press the bar to a full extended range with your left arm.

Landmine Left side

- stand on the left side of bar
- grab end with your left arm 
- pull bar up as you rotate and pivot off back foot. Explode up
- use momentum and transfer bar into your right arm as you pivot
- press the bar to a full extended range with your right arm.

Landmine Right side

Grab a 25lb plate towards the lower half of the plate. 
-With a staggered stance take the weight and dig inside the front foot, then throw the plate over that shoulder looking behind you.

Grave Diggers

Drop down
Let your chest hit the floor 
Pop up to your feet and Jump

Burpees

Finisher

Bring your Right Knee up to your chest and cross your foot across your body.
Place your hands on the ground allowing you to posture up.
Place your back foot on the ground and drive your heel back as you keep your knee off the floor.

Really sit into that hip and give it a good stretch.

Pigeon Hold - Right

Bring your Left Knee up to your chest and cross your foot across your body.
Place your hands on the ground allowing you to posture up.
Place your back foot on the ground and drive your heel back as you keep your knee off the floor.

Really sit into that hip and give it a good stretch.

Pigeon Hold - Left

Inhale through your nose - 4 secs
Hold at the top - 4 secs
Exhale through your nose- 4 secs
Hold at bottom - 4 seconds
Repeat

Box Breathing

Decompression

W1/D1 LOWER focus

Couldn’t do everything but most. Pushup failure in last sets

W1/D2 PUSH workout

Omg, hard but fun. Especially in the early morning

W1/D3 PULL workout

Core is always difficult for me. Especially to keep the lower back on the ground…getting better soon 4 sure

The core workout was absolutely fire 🔥 have to admit I have a weak core and even trying for 40 seconds was tough - at the end I had to do the hollow hold for just 20 secs. Killed me lol

Matt

W1/D4 Cardio & Core

workouts will push you to your limit! Strength and gas tank gains while not neglecting some mobility work!

W1/D1 LOWER focus

Community

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