Name: Playbook - Richie Van Houten - W2/D5 LOWER focus
Uploaded: 2021-02-02T19:38:58.906Z
Duration: 55 min
Description: W2/D5 LOWER focus

Shrey

Final Strength workout for the week 

Your killing it. keep it up and Push through your reps and sets while increasing weight and decreasing rest.

- 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

-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

Standing tall with 2 heavy DBs infant of your body
Legs with a slight bend
Slowly hinge at the hips and bend down
keeping legs and back straight 

Drive Legs into the ground and stand up

Repeat

DB Heavy DL

On your knees Hop up to your feet.
If that is too difficult you can step up one leg at a time
Then explode into a vertical jump

Knees to Vertical Jump

- 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

Primary - Lower 2

- Hike the Kettle Bell back between your legs.
-Drive your Hips forward while driving your legs into the ground.
-Stand Tall

Repeat

KB Swings

Banded Tricep Extension

Fast Paced Sprint
Using hands and feet

10 Calories each round

Assault Bike

Secondary Lower 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/D5 LOWER focus

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 😂

Allyson

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/D5 LOWER focus

Community

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