Name: Playbook - Richie Van Houten - W1/D4 Cardio & Core
Uploaded: 2021-02-02T19:38:58.842Z
Duration: 55 min
Description: W1/D4 Cardio & Core

Shrey

Core is always difficult for me. Especially to keep the lower back on the ground…getting better soon 4 sure

Andreas

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

EMays

This is my favourite core workout that I keep coming back to. Thank you!

Rebecca

Joao

Week 1 Cardio

I prefer to do this steady Cardio workout in the morning before eating, as a Fasted Cardio workout.

30 mins at a steady pace

- 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

Run for Time

-Start in a plank on your elbows 
-Palms down on the floor 
-Press into palms to elevate your plank to a V plank
-hold for 3 seconds then lower back down the elbows
-once on your Elbows bring your knee to outside elbow, then opposite side. 
-Repeat

Elevated Plank- Knees

-Start off with a crunch. Pulling holders off the mat and glueing lower back to floor. 
-Keeping this position, straighten your legs and raise your arms above your head
-Hold

Hollow Body Hold

Opposite Hand to Opposite Foot

You must come all the way up with your upper body first, then bring your leg up so that they meet in the middle

V Sit up - Left Arm to Right Leg

V Sit Up - Right arm to Left Leg

You must come all the way up with your upper body first, then bring your leg up so that they meet in the middle

V Sit Ups

Core Work

Bring your Left Knee up to your chest and cross your foot across your body.
Place your hands on the ground allowing you to posture up.
Place your back foot on the ground and drive your heel back as you keep your knee off the floor.

Really sit into that hip and give it a good stretch.

Pigeon Hold - Left

Bring your Right Knee up to your chest and cross your foot across your body.
Place your hands on the ground allowing you to posture up.
Place your back foot on the ground and drive your heel back as you keep your knee off the floor.

Really sit into that hip and give it a good stretch.

Pigeon Hold - Right

W1/D4 Cardio & Core

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 😂

Allyson

W1/D1 LOWER focus

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

W1/D2 PUSH workout

Omg, hard but fun. Especially in the early morning

W1/D3 PULL workout

workouts will push you to your limit! Strength and gas tank gains while not neglecting some mobility work!

W1/D4 Cardio & Core

Community

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