Name: Playbook - Richie Van Houten - W2/D2 Upperbody
Uploaded: 2021-02-18T22:14:24.149Z
Duration: 45 min
Description: W2/D2 Upperbody

Richard Mazzei

EMays

Jarbem

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

Walk Outs with Push and Shoulder Tap

Hip Opener Left

Hip Opener Right

Warm Up

-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

-On your back with knees bent and feet planted on the mat close to your butt
-DBs in hand, elbows bent
-Press your hips to the air and hold

-Perform chest press touch DB together

Glute Bridge Chest Press

Bent Over Row to Upright Row

Primary

10 Push Up Regular
10 Push ups Arms Staggered 
10 Push ups Arms Staggered

Push up Complex

-With both DBs in arms overhead 
-Extend behind you bending elbows
-keep elbows tight to your head

Overhead DB extension

Loaded beast Kickthrough

Secondary

Single DB sit ups

Between leg Claps

Crunch tight together
Shoulders off the mat
Focus on driving lower back down. 

Now holding this position
Extend your arms over head and your legs straight 

Hold 40 seconds

Hollow Body Hold AH

Core Finisher

W2/D2 Upperbody

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

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/D2 Upperbody

Community

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