Name: Playbook - Richie Van Houten - W4/D3
Uploaded: 2023-07-21T09:41:35.148Z
Duration: 45 min
Description: W4/D3

Jump Rope

I’m Stance. Start with Hands on your Hips

Dig ball of back foot into ground as you rotate and square your hips forward. 

Bring your foot back rotating hip back to neutral stance. 

Use momentum to dig ball of front foot into the ground rotating your front hip 

Go back and fourth staying balance. Rotating hips starting from feet up

Pivot Drill

Line Drill. Side to Side

Freestyle Round
Nice and loose
Light flow to warm up

Lead Hook Power Round

Let’s Dig that Liver

Orthodox vs Orthodox
If your Southpaw just finish with wide rear hook to the body

1-2-3-Liver
1-2- Liver
Looping 2 - Liver

Attack the Liver

Touch the bag
Move around in and out

Then explode 3/4 punch combo!

Then back out moving recovering

Tempo Bag Round

-Start in a plank on your elbows 
-Palms down on the floor 
-Press into palms to elevate your plank to a V plank
-hold for 3 seconds then lower back down the elbows
-once on your Elbows bring your knee to outside elbow, then opposite side. 
-Repeat

Elevated Plank- Knees

-Start off with a crunch. Pulling holders off the mat and glueing lower back to floor. 
-Keeping this position, straighten your legs and raise your arms above your head
-Hold

Hollow Body Hold

V Sit up - Left Arm to Right Leg

V Sit Up - Right arm to Left Leg

V Sit Ups

Core Work

W4/D3

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

EMays

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/D3

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