Name: Playbook - Richie Van Houten - W4/D2 PUSH workout
Uploaded: 2021-02-02T19:38:58.989Z
Duration: 55 min
Description: W4/D2 PUSH workout

Shrey

Jarbem

This is a Really Tough one.

From the Chest focused Primary to the cardio push and hard stamina finisher.

Dont Quit, Push Through and remember this is last week to a better version of yourself.

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

Lay Flat with band under armpits around your back. 
Grab Band with flat hands on the floor
Explode up for Push up and slowly lower to your chest. 
Repeat

Banded Push Ups

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

Burpees

Activation

On a flat bench
With Hands wide on bar
Lower Bar to chest and explode up, all the way up

Barbel Bench Press

- pull band to chest
- squeeze shoulder blades
- straighten arms at top

Lat Pulldown Banded

Primary

Sitting on bench
Chest to thighs - head neutral
Flare Elbows out wide - exposing top of your hands to the ceiling

DB Seated Bent Over Flys

Seated on Bench
Sit talk with arms to your sides
Raises arms Sideways

DB seated side raises

Standing Tall
With hands palms in on your thighs
Raise arms straight up

DB Standing Front Raises

Standing Tall
Hands at your Side, chest proud, shoulders back
Palms facing out
Raise DBs along the side to touch over head

DB Standing Around the Worlds

With Cables High
Pull Handles down to touch 
Squeezing your chest at the bottom

Cable Chest Fly

Push Ups

Secondary

Grab Handles.
Pull down all the way as fast as you can.

For Calories
Round 1 :25 Calories
Round 2: 20 Calories
Round 3: 15 Calories
Round 4: 10 Calories
Round 5: 8 Calories

Skier

All out Sprint 

For Calories
Round 1 :25 Calories
Round 2: 20 Calories
Round 3: 15 Calories
Round 4: 10 Calories
Round 5: 8 Calories

Assault Bike

Finisher

Laying Flat on your Stomach
Take one leg and swing it over your other, opening your hip to the sky.
that same side bring that arm closer to chest to push and open up more while getting a deep stretch in your opposite shoulder

Scorpion Stretch - Right

Scorpion Stretch - Left

Decompression

W4/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!

W4/D2 PUSH workout

Community

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