Name: Playbook - Richie Van Houten - W1/D2 PUSH workout
Uploaded: 2021-10-23T19:09:31.297Z
Duration: 60 min
Description: W1/D2 PUSH workout

Allyson

Shrey

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

Andreas

Lydia

Martijn

Zack

Guillermo

Another great work building ny foundation w/ Richie🤩

Adam

Joao

Was cool! 
I want to know how much time I need to wait between the reps. 
Seconds or 1 minute.

Jarbem

First Push Workout of the Program so lets build a good foundation.

Start off with a medium weight for DB chest press so you don't burn out and can complete all sets.  Make sure the weight is still challenging where its hard to finish the last set.

- 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

- from extended plank position 
- perform a push up
- step up right foot outside right hand 
- rotate right arm to the sky. Opening chest 
- return to plank and repeat with left arm
-perform a push up between each step up

Alternating Step up Hip Openers with push up

-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

Grab a resistance band by the ends and pull apart

Band Pull Apart

Warm up- Push 1

-Lay on your Stomach
-Extend your arms straight over head
-Retract elbows back as far and high as you can
-Place hands on the ground 
-explosive push up and repeat

Push up - Scap retraction

- sit with chest proud
- pull band fast 5 times then hold on 5th pull for 5 seconds
- repeat

Seated Banded Row 5-5

Activation- Push 1

Put the incline on the bench 3 up from the bottom one

Incline DB Bench - Tier 3

Incline DB Bench - Tier 2

Flat Bench Press
When bringing down keep arms parallel with chest don't over extend lowering the weights to low and over stretching you shoulders.

Press up to touch the weights

DB flat bench press

Hinge at your Hips
Grab kettlebell which should about foot and half away from you. 
Face KB towards your belly
Sir your butt back and find a straight spine
-Hike the KB between your legs, engaging your lats 
-thrust forward with your hips, driving your feet into the floor. 
- stand tall allowing the KB to float

Kettle Bell Swing

Complete a Pull- up, then using your lower core, touch the bar with your toes.

Pull up then Toe Touch, Repeat.

Pull Up - Toe to Bar

Primary - Push 1

- Press DB over head to touch
- Engage your core - Slight bend in your knees

DB Strict Press

Strong Plank.
Squeeze your core
Steady pace, all the way up, all the way down

Push Ups

- Sit under the band 
- Grab with Both hands and get a good stretch
- Engage your lats and pull elbows back pulling the band to your chest

Seated Banded Lat Pulldowns

Secondary - Push 1

Strong Pace for the whole minute

Drive with your legs, pull bar to your chest.

Row Machine

- Hanging from a bar keep your feet together infront of your body about 6 inches. 
- Raise your legs up slow and controlled, engaging your core.
- Once you get your legs about waste height open and close your legs. 
- Lower slowly and keep feet infront of your body so you don’t sway.

Hanging Leg Raise - separate legs at top

Finisher - Push 1

-Thumbs up roll hand in over your thumb, stretching your shoulders. 
-knees wide, butt to heels

Child’s pose

Decompression

W1/D2 PUSH workout

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 😂

W1/D1 LOWER focus

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/D2 PUSH workout

Community

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