Name: Playbook - Richie Van Houten - W4/D5 LOWER focus
Uploaded: 2021-02-02T19:38:59.018Z
Duration: 50 min
Description: W4/D5 LOWER focus

Final Week. Final Leg workout.

Let really dig deep mentally and push hard through this one.

Jump Rope

Hinge at the Hips
Walk out to a Plank
Tap each opposite shoulder 
then walk back up to stand and repeat

Walk Outs - With Shoulder Taps

Hinge at the Hips
Walk out to a Plank
Push up, then
Tap each opposite shoulder 
then walk back up to stand and repeat

Walk Outs with Push and Shoulder Tap

-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

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

-Thread a band through the top of the KB and place the band under your feet.
-Hike the KB between legs while pushing your hips back.
- Drive your hips forward while driving your legs into the Ground.
- Stand tall and Repeat.

Banded KB swings

squat down
swing your arms
jump as far as you can
land light and repeat

Broad Jumps

Activation

Standing tall with 2 heavy DBs infant of your body
Legs with a slight bend
Slowly hinge at the hips and bend down
keeping legs and back straight 

Drive Legs into the ground and stand up

Repeat

DB Heavy DL

On your knees Hop up to your feet.
If that is too difficult you can step up one leg at a time
Then explode into a vertical jump

Knees to Vertical Jump

- 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

Primary - Lower 2

- Hike the Kettle Bell back between your legs.
-Drive your Hips forward while driving your legs into the ground.
-Stand Tall

KB Swings

Banded Tricep Extension

Assault Bike

Secondary Lower 2

Hanging from a Pull Up Bar

Bring your toes all the way up to the bar.
Using your lower abs to pull your legs up all the way

Hanging Toe Touches

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 - Right arm to Left Leg

V Sit up - Left Arm to Right 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

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

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

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/D5 LOWER focus

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/D5 LOWER focus

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