Name: Playbook - Richie Van Houten - W4/D2
Uploaded: 2023-07-21T09:41:35.133Z
Duration: 45 min
Description: W4/D2

EMays

Roadwork

25 Cals on skier
10 push ups
20 banded rows

20 Cals on skier 
10 push ups
20 banded rows

15 Calories Skier
10 push ups
20 banded Rows

10 calories Skier
10 push ups
20 banded rows

8 calories skier
10 push ups
20 banded rows

Skier

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

Seated Banded Row

Push ups

Squeeze Core
Flat back

All the way down
All the way up

Push Ups

Skier Circuit

20 calories rower
10 push ups 
15 banded pull downs

18 calories rower
10 push ups
15 banded pull downs 

16 calories rower
10 push ups
15 banded pull downs

14 calories rower
10 push ups
15 banded pull downs 

12 calories rower
10 push ups
15 banded pull downs

Rower

- 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

Rower Circuit

W4/D2

Jacquelyn

Salem

Great workout getting me into boxing more and more

James

W1 / D1

Parks

Xavier

Didn’t quite get to the 3 mile mark but it’s a work in progress everything else was good thanks

Tommy

W1/D2

😁😁😁 good workout there. This will probably make you laugh. I couldn't get access to a rowing machine. So I had to use my sons marvel skateboard and a resistance band....

Nice1. Thank you

Anonymous

W1/D3

Kyle

That’s not how you do a roll, if you don’t know boxing fundamentals then don’t try to teach them sir.

Jack

W1/D4

Good workout would be great if there was some Tabata functionality to the time for the 30 on 30 active rest.

Basti

W1/D5

W1/D6

Really like the pull and step in Jab cross

Julie

Great start to the week! Adding some assault bikes to it!! 👊🏾

W2/D1

Excellent program! Definitely noticing the change in punching ability and stamina!

good stuff. hope he puts out some kickboxing content

Peter

W2/D2

Wasn't able to get the double jump down 😩. Tough to do. Really need some practice

Sebastian

W2/D3

Seeing the development and the punches are flowing faster along with much better movements! Pull-ups were a beast to finish but pushed through!

Another tough one! Great footwork drills!!

W4/D2

Community

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