Name: Playbook - Richie Van Houten - W1 Upper body Strength
Uploaded: 2022-01-10T20:32:53.406Z
Duration: 45 min
Description: W1 Upper body Strength

Joshua

Lindsey & Rani

Good one. Just wish I could do put and toe touch 😏

Amélie

- 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

- from extended plank position 
- perform a push up
- step up right foot outside right hand 
- rotate right arm to the sky. Opening chest 
- return to plank and repeat with left arm
-perform a push up between each step up

Alternating Step up Hip Openers with push up

-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

Grab a resistance band by the ends and pull apart

Band Pull Apart

Warm up- Pull

-Lay on your Stomach
-Extend your arms straight over head
-Retract elbows back as far and high as you can
-Place hands on the ground 
-explosive push up and repeat

Push up - Scap retraction

- Sit under the band 
- Grab with Both hands and get a good stretch
- Engage your lats and pull elbows back pulling the band to your chest

Seated Banded Lat Pulldowns

Activation

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

Barbell Row

DB flat bench press

Pull Up with Toe Touches

Banded Curls

Upper 1

Rower

30 reps of Double Unders

First find your rhythm with single jumps. 
Spring on your toes
Speed is in your wrist with the rope. 

Twice around in one jump
30 reps is 1 set.

Double Under Countdown

Push ups

Squeeze Core
Flat back

All the way down
All the way up

Push Ups

Finisher

W1 Upper body Strength

Gracie

Alex Semenov

W1 Lower Strength

I did light sparring and a jog for the warmup. Solid work

Daniel

Combat Conditioning W1

A good mix of cardio and weights. 10x10 barbell squats 😧💪🔥🔥

God damn, man. Getchyasome! I did this workout mostly outside when fog was rolling in. I’m grateful for the workouts. Thanks, man!

W1 Upper body Strength

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