Name: Playbook - Richie Van Houten - W4/D4 Cardio & Core
Uploaded: 2021-02-02T19:38:59.009Z
Duration: 60 min
Description: W4/D4 Cardio & Core

Final Week of Cardio

Lets get a Steady 45 mins of Cardio.  Choose run, bike or boxing workout.

And lets strengthen that Core!!!!!

- 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 RightFoot 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

Run for Miles

-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

Opposite Hand to Opposite Foot

You must come all the way up with your upper body first, then bring your leg up so that they meet in the middle

V Sit up - Left Arm to Right Leg

V Sit Up - Right arm to Left Leg

You must come all the way up with your upper body first, then bring your leg up so that they meet in the middle

V Sit Ups

Core Work

W4/D4 Cardio & Core

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!

W4/D4 Cardio & Core

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