Name: Playbook - Richie Van Houten - W2/D1 Lowerbody 1
Uploaded: 2021-02-18T22:18:51.126Z
Duration: 45 min
Description: W2/D1 Lowerbody 1

Jumping jacks or jump rope

-In Boxing Stance
-Loosen up your Hips and arms by throwing combinations 
-Extend your punches
-Dig your feet into ground, rotation hips

Shadow Boxing

Beast Sit Through to Bridge

Glute Bridge March AT

Alternating Step up Rotations AH

Warm Up AH

Plank to Frog

Knees to Vertical Jump

Activation

DB Offset Reverse Lunges

DB Coax Squat

Primary

DB Sumo DL

-Sprawl , throw hips down, hop up
-4 straight punches
-4 skip knees
-4 Right kicks
-4 left kicks

Repeat

MMA Burpee

Secondary

-Start in a plank on your elbows 
-Palms down on the floor 
-Press into palms to elevate your plank to a V plank
-hold for 3 seconds then lower back down the elbows
-once on your Elbows bring your knee to outside elbow, then opposite side. 
-Repeat

Elevated Plank- Knees

-In a side plank with your arm behind your head
-With your arm in the ground make a fist
-Twist down to place your elbow onto your fist
-Open back up

10 each side 

Keep your hips driving to the ceiling
Stack your feet on top of each other

Side Plank Rotations
10 each side

Core

W2/D1 Lowerbody 1

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

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

Sebastian

Junior

W1/D4 Lowerbody II

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!

W2/D1 Lowerbody 1

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