Name: Playbook - Richie Van Houten - W1/D5 Upper II
Uploaded: 2021-02-18T22:14:24.130Z
Duration: 50 min
Description: W1/D5 Upper II

Perfect. I realized working out brings you closer to Him! #eyeopener

Sebastian

Awesome! Those rockers are harder than they look!

EMays

The Second Upper Body Workout of the week.

This one hits all upper, but more of a focus on chest.  Push hard through this one and leave little to no rest to build your conditioning and muscle endurance up.

Jumping jacks or jump rope

-In your Boxing Stance
-Throw Punches
-Extend punches out
-Visualize opponent in front of you
-Turn and pivot your hips
-Dig your pivot foot into ground
-Stay balanced

If you are having a hard time with shadowboxing, please review my Boxing Skills and Drills to get your proper stance, punches and drills to learn how to throw and pivot.

Shadow boxing

Bird dog

Beast Sit Through to Bridge

Glute Bridge March AT

Alternating Step up Rotations AH

Warm Up AH

-Laying on your stomach with hands on the floor next to your arm pits. 
-Press up through your hands with explosiveness. Elevating off the floor
-Land Light and return to mat
-Extend your arms out in front of your lifting hands away from floor
-Pull your elbows back and high squeezing at the end 

Repeat

Explosive Push-Up / Scap retraction

Burpees AH

Activation Up 1

-Laying Flat on your back 
-DBs in hand, Elbows out to your side parallel with shoulders
-Press DBs up to touch at the top
-Squeeze Chest

Chest Press

-Laying on your back
-Holding DBs straight over your chest (touching)
-Squeeze your chest keeping one arm up 
-Perform 10 single arm presses while holding other arm up
-Switch and perform with opposite arm while opposite arm is up

10 each are = 20 total

Chest Press - Single Arm

-Laying on your Back
-With arms straight in the air with DBs in hand.
-Bent arms and bring DBs down to touch the ground overhead
-Extend back up

Skull Crushers

Primary Upper II

- Standing Tall with DBs at your side, raise your arms straight out to the side with top of DB leading the way.
- Bring overhead to touch
-Lower and Repeat

Around the World

-With Dbs in your hands
-Lay arms at your side with palms facing out
-Perform 7 curls from the bottom to halfway up
-Then Perform 7 Curls Halfway to All the way Up
-Finish with 7 full range curls

-Bend over with shoulder back, chest out and DBs in hand
-Pull Dbs back to armpits, squeeze and hold.
-Then Extend Dbs to the back of the room, straightening your arms
-Repeat.

Bent over Row to Extension

Secondary Upper II

-Starting on your back with hands interlaced behind your head.
-Straighten left leg and bend right leg in.
-Meet your Right elbow to touch Right knee- keeping Connection
-Rock up and down - keeping connection with elbow and knee.

-Then Perform with Right Elbow to Left Knee-5 rocks
-Then Perform with Left Elbow to Left Knee- 5 rocks
-Then Perform with Left Elbow to Right Knee- 5 rocks
-Lastly Preform with both elbows connected to both knees- 5 rocks

Knee Tuck Rockers

Core

W1/D5 Upper 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

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

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

Junior

W1/D4 Lowerbody II

Another awesome workout ! Any diet tips you can pass on would be greatly appreciated!

W1/D5 Upper II

Community

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