Name: Playbook - Richie Van Houten - W1/D1 Lowerbody
Uploaded: 2021-02-18T22:14:24.092Z
Duration: 45 min
Description: W1/D1 Lowerbody

Elena

So fantastic. Definitely made me realize I'm out of shape 😂 but I'm going to keep doing it til I complete everything as designated.

Jordyn

Low impact options - giving this a go post partum until I can hit gym. Otherwise it's spot on!

Rachel

Awesome first day and love the app already!

Richard Mazzei

Juan José

Awesome workout, thank you! 
💪💪💪

Carlos Arcila

Sebastian

Wiktor

Jumping jacks or jump rope

Bird dog

Beast Sit Through to Bridge AH

Alternating Step up Rotations AH

Glute Bridge March AH

Warm up

DB squats
First 5 are halfway to all the way down
Second 5 are halfway to all the way up
Last 5 are full range all the way down, all the way up

DB Squats 5/5/5

Push Ups

Primary

Single DB
Hold with both hands at your chest with DB
Perform a reverse lunge. Tapping your back knee on the ground
Twist the DB to your front leg hip. 

Alternate for 8 each leg

DB Reverse Lunge with Twist

Burpees AH

Secondary Lower 1

Hands behind your head
Shoulders off the ground 
Knees bent over your waist
Extend one leg straight
Twist same side elbow across the body to bent knee 

Repeat

Bicycle Crunches AH

Crunch tight together
Shoulders off the mat
Focus on driving lower back down. 

Now holding this position
Extend your arms over head and your legs straight 

Hold 40 seconds

Hollow Body Hold AH

Laying flat on your back
Arms at your side
Raise your shoulders off the mat
Driving your lower back through the mat 
Raise your legs 
Flutter kick non stop

Flutter Kicks

Core Finisher

Right leg parallel with top of mat
On your back toe
Driving your back legs straight (knee off the mat)
Place your hands in front of front leg and posture up 

Hold for time

Pigeon Hold Rt AH

Left leg parallel with top of mat
On your back toe
Driving your back legs straight (knee off the mat)
Place your hands in front of front leg and posture up 

Hold for time

Pigeon Hold Lt - AH

Stretch

W1/D1 Lowerbody

Just what i was looking for and what i needed!!

Tami

EMays

W1/D2 Upperbody

35 min😤 Perfect to start the week! Congratulations to your team for Saturday's fight, you're unstoppable💪🏽💪🏽💪🏽 Hugs from Chile!!!

W1/D3 Fullbody

Great!! Did this as an evening work out. Prepping for a listing appt. 🙏🏽

Junior

W1/D4 Lowerbody II

Perfect. I realized working out brings you closer to Him! #eyeopener

Awesome! Those rockers are harder than they look!

W1/D5 Upper II

Another awesome workout ! Any diet tips you can pass on would be greatly appreciated!

W1/D1 Lowerbody

Community

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