Name: Playbook - Richie Van Houten - W3/D1 LOWER focus
Uploaded: 2021-02-02T19:38:58.925Z
Duration: 60 min
Description: W3/D1 LOWER focus

Day 1 of week 3.  

Let set the tone for the week and crush this Lower Body focus with our Strength based Barbell Squat.  Try and increase the weight and push are to get through it.

Jump Rope

- 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

-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

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 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

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

Warm up

-With a Medicine Ball or a No-Slam Ball.
-Lift up to the sky extending onto your toes
-Accelerating down to slam the ball on the Floor.

Ball Slams

- sit into a squat 
- explode up
- land light and repeat

High Jumps

Activation

-Drive your butt back
-Sit nice and low
-chest up
-neutral spine, don’t arch 
-drive your feet into the ground
-push your knees apart as you drive up

Barbell Squat

Push Ups

Primary

With plate at your chest 
Reverse lunge and twist to the side of the front knee
10 each leg

Reverse Lunge Plate Twist

Assault Bike Sprint

Secondary

- stand on the right side of bar
- grab end with your right arm 
- pull bar up as you rotate and pivot off back foot. Explode up
- use momentum and transfer bar into your left arm as you pivot
- press the bar to a full extended range with your left arm.

Landmine Left side

- stand on the left side of bar
- grab end with your left arm 
- pull bar up as you rotate and pivot off back foot. Explode up
- use momentum and transfer bar into your right arm as you pivot
- press the bar to a full extended range with your right arm.

Landmine Right side

-Grab a 25lb plate towards the lower half of the plate. 
-With a staggered stance take the weight and dig inside the front foot, then throw the plate over that shoulder looking behind you.

Grave Diggers

Finisher

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

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

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

W3/D1 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

Shrey

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!

W3/D1 LOWER focus

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