Name: Playbook - Richie Van Houten - W1/D5 LOWER focus
Uploaded: 2021-02-02T19:38:58.851Z
Duration: 55 min
Description: W1/D5 LOWER focus

Allyson

Shrey

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

Brian

KILLER. Took my sister with me, we both can't feel our legs right now.

Denryc

Sebastian

Jarbem

Charlie Amato

This Workout is Lower Body Focused hitting our Deadlift and Hammies Hard!

Week one is our building block so Find a good weight that pushes you where its challenging to get through the Primary DL lift but doesn't jeopardize your form.

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

-Shoulders over wrist.
-Knees under your belly button line
-Bring your knees 1 inch off the ground.
-Shoot one leg under your body coming onto one arm.
-Both legs should be parallel at this point and drive through your heels and bridge your hips to the sky.
-Look at your hand on the floor and frame your head with opposite arm.
-Come back to starting point and repeat on the opposite side.

Beast Sit-Through Bridge

-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 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

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

Warm up

With a Medicine Ball or No-Slam Ball
Stand tall and reach for the sky, get onto your toes
Explode down and Slam the Ball into the ground

This exercise is to active your Central Nervous System so explode through the slams to wake the body up!

Ball Slams

- sit into a squat 
- explode up
- land light and repeat

High Jumps

Activation

-Stand with your mid-foot under the bar
-Hold the bar with both hands keeping a neutral spine
-Pull the slack out of the bar
-Pull the bar up keeping your body tight
-Engage your hamstrings & flutes as you go up
-Reach full extension

Barbell Deadlift

Squat Low
Swing Arms 
Jump as far as you can with both feet
Land Light 

Repeat

Broad Jumps

Banded Tricep Extension

Primary

Using your legs to drive back pull the cross bar to your chest.
Keep a fast pace and work to get your heart rate up.

Repeat.

Rowing Machine

Holding the KB close to your chest drive your but back to sit into a low squats.
Your elbows should down between your knees
Push your knees out as your drive up and stand tall.

Kettlebell Goblet Squat

-Squat down to grab DB
-Drive throw your legs to clean DB over your head.

Your Legs should drive up in which you don't use your arms to pull the weight up.  Flaring your elbow wide as you snap it into a locked out upright position.

DB Clean - Left

-Squat down and grab DB
-drive through your legs to clean the DB overhead

Your Legs should drive up in which you don't use your arms to pull the weight up.  Flaring your elbow wide as you snap it into a locked out upright position.

DB Clean - Right

Secondary

Drop down
Let your chest hit the floor 
Pop up to your feet and Jump

Burpees

Grab the end of the Bar
Step back and sit into a squat 
As you drive up from your squat, press the bar up into a shoulder press

Landmine Squat with Press

Finisher

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

Inhale through your nose - 4 secs
Hold at the top - 4 secs
Exhale through your nose- 4 secs
Hold at bottom - 4 seconds
Repeat

Box Breathing

Decompression

W1/D5 LOWER focus

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

Andreas

W1/D2 PUSH workout

Omg, hard but fun. Especially in the early morning

W1/D3 PULL 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

W1/D5 LOWER focus

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