Name: Playbook - Dakota Meyer - Legs
Uploaded: 2022-04-16T14:36:34.828Z
Duration: 60 min
Description: Legs

WORKOUT: Legs
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WARM UP: 2 Rounds
PYP - 15/12 kcal
Lateral Lunge - 15m
High Knees - 15m
Walking High Kick - 15m
Duck Walk - 15m

RESISTANCE CIRCUIT: 30min AMRAP
BB Low Bar Squat - 12
BB RDL - 12
BB Sumo Deadlift - 12
DB Walking Lunge - 30m
Box Step Up - 15/side
Sled Push/Pull - 30m

CORE: 10min AMRAP
Weighted V Up - 20
Hollow Body Flutter Kick - 60
Slow Eccentric KB Swing - 15

FINISHER: 10min AMRAP
Banded Lateral Shuffle - 30m/side
Banded Squat - 25
Banded Lying Hamstring Curl - 25

Pick One: Bike/Ski/Rower/Run

- Step laterally 

- Push your hips back as you come down
 
- Keep back leg straight

Lateral Lunge

High Knees

Walking High Kick

Duck Walk

Warm Up

Low Bar Back Squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Barbell Sumo Deadlift

Walking Dumbbell Lunge

- 15 reps each leg

- Box height > 12”

- Alternate legs

Box Step Ups

Sled Push/Pull

Resistance Circuit

Weighted V Up

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow Body Flutter Kick

Slow Eccentric KB Swing

Core

Banded Lateral Shuffle

Banded Squat

Banded Lying Hamstring Curl

Finisher

Legs

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

Katie

W8/D4 Legs

W8/D3 Pull

Patrick

Great lift right before I start my shift on very little sleep!

W8/D2 Push

Nathan

Kyle

I took a break for awhile but it felt good to get back on the grind 💪🏻

Brice

W8/D1 Barbell Complex

I love the partner complex it really challenges me! Great workout to start a Saturday!

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