Name: Playbook - Richie Van Houten - W1/D2 Upperbody
Uploaded: 2021-02-18T22:14:24.101Z
Duration: 45 min
Description: W1/D2 Upperbody

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

Tami

Richard Mazzei

EMays

Loved the workout, how much rest should I be taking between sets though mate? Cheers

Luke Harrison

Sebastian

Just finished your upper body broski!!!!! This awesome!! Love the timer on this as well!! Love you bro!! Much continued success!!

I liked the timers and round counts. Good one

Junior

Jumping jacks or jump rope

Bird dog

-Standing at the back of your mat
-Hinge at your Hips
-Walk your hands out to plank 
-Tap opposite hand to opposite shoulder
-Both sides then walk hands back to feet to Stand

Walk out Shoulder Taps

Warm Up

-Laying on your stomach with hands on the floor next to your arm pits. 
-Press up through your hands with explosiveness. Elevating off the floor
-Land Light and return to mat
-Extend your arms out in front of your lifting hands away from floor
-Pull your elbows back and high squeezing at the end 

Repeat

Explosive Push-Up / Scap retraction

Burpees AH

Activation Up 1

-With DBs in Hand in High Plank
-Perform a push up
-Then Pull one arm with DB up for a Row.
-Hold and extend arm back along the body for a tricep extension. 
-Squeeze and then return 

-Perform a push up then repeat on other arm

8 reps each arm

Push Up Row/Tricep Ext

-With Knees Bent 
-Sitting up with DBs together on your chest
-Lean back slightly
-Squeeze core to hold you up
-Press DBs together straight up

Repeat

Seated DB Chest Press AH

Primary Upper 1

-Kneeling tall with DBs at your side
-Engage your core
-Raise the DBs sideways above line of shoulders

DB Kneeling Shoulder Sides

-Kneeling Tall with DBs in front of you. 
-Engage your core
-Raise DBs straight in front of you

DB Kneeling Shoulders Forward

-Kneeling tall, engage core
-With DB on your shoulder 
-Press straight overhead

DB Kneeling Press

-In high plank position 
-Alternating brining knee to your chest and tapping your foot to ground. 
-Repeat at a fast pace

Mountain Climbers

Secondary

V Sit Up - Right arm to Left Leg

V Sit up - Left Arm to Right Leg

V Sit Ups

Core

W1/D2 Upperbody

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

W1/D1 Lowerbody

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

Juan José

W1/D3 Fullbody

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

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/D2 Upperbody

Community

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