Name: Playbook - Richie Van Houten - W2/D3 PULL workout
Uploaded: 2021-02-02T19:38:58.888Z
Duration: 55 min
Description: W2/D3 PULL workout

Shrey

Jarbem

This Functional workout is meant to do with little breaks and digging deep to increase muscle endurance and conditioning.

Hit this Hard and Let me know how you feel after.

- 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

On your back place your heels close to your butt
-drive through your heels and press your hips to the sky, and hold.
-alternate marching your knees to your chest

Glute Bridge

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

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

- stack feet 
- raise hips as high as you can 
- thread the needle with top arm
- open up reach for the sky

Side Plank Rotations - Rt side

- stack your feet
-raise her hips as high as you can 
- with too arm thread the needle under your body, then open up reaching for the sky.

Side Plank Rotation - Lt arm

Warm up - Pull 1

-With a Medicine Ball or a No-Slam Ball.
-Lift up to the sky extending onto your toes
-Accelerating down to on side while slam the ball on the Floor.
-Lift ball over head while you rotate and slam the ball on the other side of you.

Over head Ball Slams side - side

- 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 Pull

Using 2 benches, Spaces Parallel little over a foot apart.
Place your Knees on one and Hands on the other
Keep your Shoulders over your Wrist and knees under your hips

Perform single arm Row, Extending arm straight and pulling weight to your armpit. 

Keep your back flat

DB Rows on the Bench - Right Arm

DB Row on Benches- Left Arm

Banded Curls

-Grab the KB over the top with thumbs facing down
-Bring overhead and behind your Head
-With your elbows in, bring the KB over Straight up over head.

Repeat

KB Overhead Extensions

Primary - Pull 2

With 2 Dumbells
-Preform a push up 
- Hop up and Jump with Both DB in hand.

Repeat at a FAST non- stop Pace.

DB Super Burpees

KB swing - Hike the Kettle Bell back between your legs.
-Drive your Hips forward while driving your legs into the ground.
-Stand Tall
-Once your arms get parallel to your chest, pull the KB to your chest then push back out.

Repeat

KB Thrusters

-Hold the Plate straight out with arms locked out
- rotate pivoting side to side on your back foot. Squaring your hips with side walls

Plate Rotations

Secondary - Pull 2

Preferred on Assault Tread, but regular treadmill works or a turf open area for distance.

Side Shuffle - left side

Side Shuffle - Right Side

Sprint

Finisher - Pull 2

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.

Really sit into that hip and give it a good stretch.

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.

Really sit into that hip and give it a good stretch.

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/D3 PULL workout

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

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/D3 PULL workout

Community

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