Name: Playbook - Richie Van Houten - W1/D4 Lowerbody II
Uploaded: 2021-02-18T22:14:24.120Z
Duration: 45 min
Description: W1/D4 Lowerbody II

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

Sebastian

Junior

Jumping jacks or jump rope

- 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

Beast Sit Through to Bridge

Glute Bridge March AT

Alternating Step up Rotations AH

Warm Up

Jumping Switch Lunges

High Jumps

Activation

-Standing Tall with Dumbells infront of thighs
-Hinge at the Hips, keeping legs straight and lower down
-Keep a straight spine, chest out shoulders back
-Go as low as your can without jeopardizing your posture 
-Stand back up tall
-Lunge to the right on an angle 
-Return to standing 

Repeat Alternating Lunges. Perform a deadlift between each Lunge

DB Deadlift to Lunge

-Starting on your Knees
-Step up to a squat
-Explode up for a high jump
-Land light and go back to your knees. 


*More advanced move, you can hop right up from your knee to squat then jump.

Knee to Squat Jump

Primary

-Standing Tall holding Heavy Single DB or 2DBs at your chest
-Squat low 
-Pause for a second
-Then Drive up to stand, pushing your knees out while standing

DB Goblet Squats

DB Single leg DL with Upright row - Lt

DB single leg DL with a Upright Row- Rt

Secondary

Hold a single DB straight out
Dig foot into ground while rotating to the opposite side

Rotate back and fourth

DB Rotations AH

Single DB sit ups

Finisher

W1/D4 Lowerbody II

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

Richard Mazzei

EMays

W1/D2 Upperbody

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

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/D4 Lowerbody II

Community

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