Name: Playbook - Richie Van Houten - W1/D3 PULL workout
Uploaded: 2021-02-02T19:38:58.833Z
Duration: 55 min
Description: W1/D3 PULL workout

Allyson

Shrey

Omg, hard but fun. Especially in the early morning

Andreas

Austin

Chris

Paulo Miyao

Josh Ott

Joao

Honestly had a hard time keeping up but It was awesome!! Greta workouts man

tati

Jarbem

Tyler

Jamar Clark

Day 3 of Week 1.

Our first PULL workout. So lets build a good foundation for the weeks and months to come.

- 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

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 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

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

- stack feet 
- raise hips as high as you can 
- thread the needle with top arm
- open up reach for the sky

Side Plank Rotations - Rt side

- stack your feet
-raise her hips as high as you can 
- with too arm thread the needle under your body, then open up reaching for the sky.

Side Plank Rotation - Lt arm

Warm up - Pull 1

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

Seated Banded Row 5-5

-Thread a band through the top of the KB and place the band under your feet.
-Hike the KB between legs while pushing your hips back.
- Drive your hips forward while driving your legs into the Ground.
- Stand tall and Repeat.

Banded KB swings

Activation - Pull 1

- Hinge at the Hips
- Grab bar
- Pull elbows back bringing bar up to your chest

Barbell Row

10 reps each arm
Alternate curling the DB straight up to your shoulder.

This exercise is designed to perform at a fast pace.

DB hammer curls

-Loop a Band through a Pull Up bar.
-Perform a Tricep Pull down as fast as your can for 20 reps

Banded Tricep Extensions

Primary- Pull 1

Standing tall with both DBs in hand at your side.
Lift your opposite leg keeping Standing leg slightly bent.
Hinge at the hips and bend down to the ground.
Drive up through Standing leg. 
Stand tall 
Pull DBs up to your Chin, Flaring elbows out.

Repeats same legs

DB single leg DL with a Upright Row - Rt

DB Single leg DL with Upright Row - Lt

-Hike Kettle bell back between legs
-Let your hips drive back
-Engage your Glutes, and thrust hips forward 
-Drive your feet into the ground and stand tall at top. 
-Repeat

KB Swings

In your boxing Stance
Hold Medicine Ball behind your hip
Pivot your back foot into the ground while squaring hips to wall.
Release ball, throwing it into the wall.

Generate all your power from your pivot and hips.

Ball slams sideways - Left

Ball slams sideways - Right

Secondary - Pull 1

Sprint on the Bike as fast as you can using both your hands and feet.

10 calories

Assault Bike

Hanging from a pull up bar.
Bring your legs from one side to the other. 
Wiping your legs up over your hips and back down on the other side.

Hanging Leg Wipers

Finisher - Pull 1

Laying Flat on your Stomach
Take one leg and swing it over your other, opening your hip to the sky.
that same side bring that arm closer to chest to push and open up more while getting a deep stretch in your opposite shoulder

Scorpion Stretch - Right

Scorpion Stretch - Left

Decompression

W1/D3 PULL 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

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

W1/D2 PUSH 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/D3 PULL workout

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