Name: Playbook - Richie Van Houten - W3/D3 PULL workout
Uploaded: 2021-02-02T19:38:58.943Z
Duration: 55 min
Description: W3/D3 PULL workout

Shrey

Richard

Jarbem

Week 3 Pull Workout.  

One of my favorite work outs.  Love the pump even more with little to no break.

Jump Rope

On your Hands and Knees
Shoulders over wrist
Knees under hips
Drive your right foot back, pushing heel to back wall, while driving opposite hand to front of room 
Come back to neutral and switch sides

Bird dog

-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

- 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

- 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

Warm Up

-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

- sit with chest proud
- pull band fast 5 times then hold on 5th pull for 5 seconds
- repeat

Seated Banded Row 5-5

Activation

- Hinge at the Hips
- Grab bar
- Pull elbows back bringing bar up to your chest

Barbell Row

Hammer Curls 
Alternating arms curl the DB straight up
Fast Paced one right after the other, no breaks

DB hammer curls

With Band Threaded through the pull up bar
Pull band down, elbows against ribs
Full extension down, keep elbows while allowing arms to come back up

Banded Tricep Extensions

Primary- Pull 1

Standing tall with both DBs in hand at your side.
Lift your opposite leg keeping Standing leg slightly bent.
Hinge at the hips and bend down to the ground.
Drive up through Standing leg. 
Stand tall 
Pull DBs up to your Chin, Flaring elbows out.

Repeat same leg

DB single leg DL with a Upright Row - Rt

DB Single leg DL with Upright Row - Lt

KB Swings

Ball slams sideways - Left

Ball slams sideways - Right

Secondary - Pull 1

Assault Bike

Hanging Leg Wipers

Finisher - Pull 1

Scorpion Stretch - Right

Scorpion Stretch - Left

Decompression

W3/D3 PULL 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/D3 PULL workout

Community

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