Name: Playbook - Richie Van Houten - W2/D1 LOWER focus
Uploaded: 2021-02-16T12:28:14.908Z
Duration: 45 min
Description: W2/D1 LOWER focus

Ronaldo Hirata

Paulo Miyao

Jarbem

Day 1 of your Second week

Lower body day.  Dig deep to set the tone for the week!

Jump Rope

Hinge at the Hips
Walk out to a Plank
Tap each opposite shoulder 
then walk back up to stand and repeat
DB Rows on Bench

Walk Outs - With Shoulder Taps

Hinge at the Hips
Walk out to a Plank
Perform a push up
Tap each opposite shoulder 
then walk back up to stand and repeat
DB Rows on Bench

Walk Outs with Push and Shoulder Tap

-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

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

-Thread a band through the top of the KB and place the band under your feet.
-Hike the KB between legs while pushing your hips back.
- Drive your hips forward while driving your legs into the Ground.
- Stand tall and Repeat.

Banded KB swings

squat down
swing your arms
jump as far as you can
land light and repeat

Broad Jumps

Activation

-Dual KBs Racked against your chest
-Elbows in with KBs resting on Forearms
-Sit back, butt first into a squat
-Sit on the box 
-Plant feet into the ground and drive

Dual KB or Barbel Box Squats

-Seated on a box
-Drive your feet into the ground 
-Explode up for a High Jump

Seated Vertical Jump

Explode up throwing your upper body and hands off the ground

Explosive Push Ups

Primary

-Rack a single KB on your forearm with against your upper chest/shoulder
-Take your free are out to the side for balance
-Step back with Opposite leg from KB
-Tap the floor with your knee
-Drive through your front leg back to stand

KB Offset Right Reverse Lunge

KB Offset Left Reverse Lunge

Grab handles
Pull down as hard and fast as you can.

Sprint Pace for 10 Calories

Skier

Secondary

-Hanging from a pull up bar
-Feet together heels touching, Toes spread wide with legs help slightly in-front of your body to keep from swaying.
-Raise your legs to waistline
-Pause, separate your legs wide, bring back together and lower

Hanging Leg Raises - Separate Legs at waistline

Slow and Steady
All the way up
All the way down

Push Ups

-Hike the KB between legs while pushing your hips back.
- Drive your hips forward while driving your legs into the Ground.
- Stand tall and Repeat.

KB Swings

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

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

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

W2/D1 LOWER focus

training mma and wanted some structured workouts that’ll help with mobility and athleticism, this is perfect!

Lani Arcilla

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

W1/D1 LOWER focus

Allyson

Shrey

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

Matthew

W1/D4 Cardio & Core

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

W2/D1 LOWER focus

Community

More workouts from Richie Van Houten