Name: Playbook - Richie Van Houten - W1/D3 Fullbody
Uploaded: 2021-02-18T22:14:24.111Z
Duration: 45 min
Description: W1/D3 Fullbody

Richard Mazzei

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

Juan José

Fire 🔥🔥 - this work out lifted me up to finish the week strong

Sebastian

Those squats to press 6 sets killed me!!!!

EMays

Perform the Primary Fullbody Circuit non stop. Time it and try to take as little rest as possible 

Send me your time. Let’s Go!!

Jumping jacks or jump rope

Bird dog

Beast Sit Through to Bridge

Glute Bridge March AT

Alternating Step up Rotations AH

Warm Up AH

-Starting from a high plank with DBs
-Perform a push up followed by a Row
-Spread your legs a little wider to maintain balance and keep you from twisting while you row
-keep hips parallel with floor
-Lower weight and Repeat Alternating Arms on the row

DB Push Up Row AH

10 each leg
Tap back knee on the floor
Drive up
Curl DB when you get to a complete standing position

DB Reverse Lunge / Hammer Curl

-Hinge at the hips
-Bent down with DBs in hand
-Drop arms down
-Pull DBs to your arm pits and squeeze. 
-Drop arms slowly

Repeat

DB Row AH

-Stand Tall with DBs on your shoulders 
-Squat low, driving knees out
-Press up to stand
-Using momentum press DBs to sky for a press

Repeat

DB Squat Press AH

Burpees AH

Primary Full 1

-Holding DB in your right arm
-Hold arm straight up while holding a Hollow Body Hold

DB Offset Hollow-body Hold-Rt

-Holding DB in your left arm
-Hold arm straight up while holding a Hollow Body Hold

DB Offset Hollow-Body Hold-Lt

-Holding Single DB with both hands straight over chest
-Hold a Hollow-Body Hold
-While lowering DB overhead 

Repeat

DB Overhead Hollow-Body Hold

Core

W1/D3 Fullbody

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

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

Tami

W1/D2 Upperbody

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/D3 Fullbody

Community

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