Name: Playbook - Richie Van Houten - W3/D2 PUSH workout
Uploaded: 2021-02-02T19:38:58.934Z
Duration: 60 min
Description: W3/D2 PUSH workout

Shrey

Jarbem

Week 3 Push Workout

You can Start off with same DB weight as week 2 for the first few sets but increase to a higher weight on the later sets.

Increased weight and let break times

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

Hinge at the Hips
Walk out to a Plank
Tap each opposite shoulder 
then walk back up to stand and repeat

Walk Outs - With Shoulder Taps

- 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

- Grab both ends of resistance brand 
- Pull apart, squeezing shoulder blades together

Band Pull Aparts

Warm up

-Lay on your Stomach
-Extend your arms straight over head
-Retract elbows back as far and high as you can
-Place hands on the ground 
-explosive push up and repeat

Push up - Scap retraction

- 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

Put the incline on the bench 3 up from the bottom one

Incline DB Bench - Tier 3

Incline DB Bench - Tier 2

Flat Bench
Touch weights at the top and squeeze your chest.

DB flat bench press

- Hike KB back through your legs
- Drive hips back
- Drive Hips forward
- Drive your legs into the ground
- Slightly bend your elbow

KB Swings

Pull up then Touch toes to bar
alternate between the pull up and toe touch

Pull Up with Toe Touches

Primary Chest 1

- Press DB over head to touch
- Engage your core - Slight bend in your knees

DB Strict Press

rep em out. don't cheap 
chest all the way to the ground

Push Ups

Secondary - Push 1

Use your legs to drive back
Pull bar to chest, chest up

Steady Strong Pace for a straight minute

Row Machine

- Hanging from a bar keep your feet together infront of your body about 6 inches. 
- Raise your legs up slow and controlled, engaging your core.
- Once you get your legs about waste height open and close your legs. 
- Lower slowly and keep feet infront of your body so you don’t sway.

Hanging Leg Raise - separate legs at top

Finisher - Push 1

-Thumbs up roll hand in over your thumb, stretching your shoulders. 
-knees wide, butt to heels

Child’s pose

thread your left arm under your body 
bring your ear to the ground
then open up and reach for the sky

Thread the Needle - Left Arm

thread your right arm under your body 
bring your ear to the ground
then open up and reach for the sky

Thread the Needle - Right Arm

Decompression

W3/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 😂

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!

W3/D2 PUSH workout

Community

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