Name: Playbook - Richie Van Houten - W4/ D3 PULL workout
Uploaded: 2021-02-02T19:38:58.999Z
Duration: 55 min
Description: W4/ D3 PULL workout

Shrey

Final Pull workout of this Program

Functional movements that allow stabilizer muscles.  Engage your core and push through

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 on side while slam the ball on the Floor.
-Lift ball over head while you rotate and slam the ball on the other side of you.

Over head Ball Slams side - side

- 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 Pull

Using 2 benches, Spaces Parallel little over a foot apart.
Place your Knees on one and Hands on the other
Keep your Shoulders over your Wrist and knees under your hips

Perform single arm Row, Extending arm straight and pulling weight to your armpit. 

Keep your back flat

DB Rows on the Bench - Right Arm

DB Row on Benches- Left Arm

Banded Curls

-Grab the KB over the top with thumbs facing down
-Bring overhead and behind your Head
-With your elbows in, bring the KB over Straight up over head.

KB Overhead Extensions

Primary - Pull 2

-With 2 Dumbells
-Preform a push up 
- Hop up and Jump with Both DB in hand.

DB Super Burpees

- Hike the Kettle Bell back between your legs.
-Drive your Hips forward while driving your legs into the ground.
-Stand Tall
-once your arms get parallel to your chest, pull the KB to your chest then push back out.

KB Thrusters

-Hold the Plate straight out with arms locked out
- Rotate pivoting side to side on your back foot. Squaring your hips with side walls

Plate Rotations

Secondary - Pull 2

Preferred on Assault Tread, but regular treadmill works or a turf open area for distance.

Side Shuffle - left side

Side Shuffle - Right Side

All out Sprint

As fast as you can for 30 seconds

Sprint

Finisher - Pull 2

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

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

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

W4/ 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

Matthew

W1/D4 Cardio & Core

workouts will push you to your limit! Strength and gas tank gains while not neglecting some mobility work!

W4/ D3 PULL workout

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