Name: Playbook - Richie Van Houten - W3/D5 LOWER focus
Uploaded: 2021-02-02T19:38:58.961Z
Duration: 50 min
Description: W3/D5 LOWER focus

This Workout is Lower Body Focused as we continue to up our weight and increase intensity.

Higher Weight and Less Break time as we push through this killer leg workout

Jump Rope

On your Knees
Shoulders over wrist
Knees under your hips
Drive opposite hand and foot away from each other
come back to neutral and repeat

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

-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.

Repeat for Reps

Ball Slams

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

High Jumps

Activation

-Stand with your mid-foot under the bar
-Hold the bar with both hands keeping a neutral spine
-Pull the slack out of the bar
-Pull the bar up keeping your body tight
-Engage your hamstrings & flutes as you go up
-Reach full extension

Barbell Deadlift

Squat down
Swing your arms
Jump as far as you can
Land light and repeat

Broad Jumps

- sitted position pull the band pulling elbows back
- engage lats 
- squeeze shoulder blade

Seated Banded Row

Primary - Lower 2

Using you legs to drive back, pull the bar to your chest 

Strong Fast Steady Pace

Rowing Machine

Grabbing the KB at the chest
Reach your hips back into a squat
knees wide and elbows should fall between the knees
Push Knees out as you drive up

Repeat

Kettlebell Goblet Squat

-Squat down to grab DB
-Drive throw your legs to clean DB over your head

DB Clean - Left

-Squat down and grab DB
-drive through your legs to clean the DB overhead

DB Clean - Right

Secondary

Grab end of Barbell with the weight on it.
Lift up to chest.  
Take a Step back
Squat down and drive up
Press barbell up with shoulders

Landmine Squat with Press

Drop down
Let your chest hit the floor 
Pop up to your feet and Jump

Burpees

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/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

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/D5 LOWER focus

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