Name: Playbook - Richie Van Houten - W2/D2 PUSH workout
Uploaded: 2021-02-02T19:38:58.879Z
Duration: 60 min
Description: W2/D2 PUSH workout

Salvador Osorio

Gracie

Shoulders are dead! Another phenomenal workout!

Allyson

Thanks bro. 💪🏽 cant wait to see how much my strength and explosiveness have improved. I can feel myself getting stronger

Shrey

Charlie Amato

Week 2- Push Workout is a Tough one.

Keep Tracks of your weights, push to increase from last week. and. decrease rest.

Push through this HARDCORE Finisher.  Lets go Crew!!!

- 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 Flat with band under armpits around your back. 
Grab Band with flat hands on the floor
Explode up for Push up and slowly lower to your chest. 
Repeat

Banded Push Ups

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

Burpees

Activation

Flat Bench Barbell
Wide Grip
Touch chest with bar
Breath out as you press up

Barbel Bench Press

- pull band to chest
- squeeze shoulder blades
- straighten arms at top

Lat Pulldown Banded

Primary

Sitting on bench
Chest to thighs - head neutral
Flare Elbows out wide - exposing top of your hands to the ceiling

DB Seated Bent Over Flys

Seated on Bench
Sit talk with arms to your sides
Raises arms Sideways

DB seated side raises

Standing Tall
With hands palms in on your thighs
Raise arms straight up

DB Standing Front Raises

Standing Tall
Hands at your Side, chest proud, shoulders back
Palms facing out
Raise DBs along the side to touch over head

DB Standing Around the Worlds

With Cables High
Pull Handles down to touch 
Squeezing your chest at the bottom

Cable Chest Fly

Raise upper body First
Touch Hands to Toes at center line of your body

V Sit Ups

Secondary

Pull Down Handles

Fast pace for 5 sets to Calories
Round 1- 25 Calories 
Round 2- 20
Round 3- 15
Round 4- 10
Round 5 - 8

Skier

Fast pace for 5 sets to Calories
Round 1- 25 Calories 
Round 2- 20
Round 3- 15
Round 4- 10
Round 5 - 8

Assault Bike

Finisher

Laying Flat on your Stomach
Take one leg and swing it over your other, opening your hip to the sky.
that same side bring that arm closer to chest to push and open up more while getting a deep stretch in your opposite shoulder

Scorpion Stretch - Right

Scorpion Stretch - Left

Decompression

W2/D2 PUSH workout

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

Matt

W1/D4 Cardio & Core

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

W2/D2 PUSH workout

Community

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