Name: Playbook - Dakota Meyer - Station workout 1
Uploaded: 2021-06-07T00:33:48.077Z
Duration: 50 min
Description: Station workout 1

Donovan C

Angelyn

Patrick

Station workout lower body crusher
-This workout is 1 round of 66 reps of each exercise 
-You can’t move on the another exercise until the one you started is complete.

-Front squat with the wall ball 
-at the top of the squat throw the ball at a pre designated target on the wall 
-catch the ball on the way down in the squat

Wall balls

- Lower your hips, look forward with your head and keep your chest up
- Drive through the heels and extend your hips and knees
- Lower the weight back to the ground under control

Deadlift

- Jump on to the box 
- Land softly
- Reach full extension at the top
- Step down

Box Jumps

- Explode forward with your hips
- Engage your glutes as you bring your hips forward 
- Let the kb swing to about shoulder height 
- Don’t hyperextend your back

Kettlebell swing

-Lie on your back, with knees bent at a 90 degree angle with arms crossed on your chest
-Inhale and contract your abs, exhale and bring elbows to knees

Crunches

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the starting positin

Body weight Lunges

- Place your hands in front of you and hop back 
- Land in a push-up position and bring your body down to the floor
- Hop bringing your feet forward 
- Return to the starting position

Burpee

- Hols the bar with your palms facing you
- Pull the bar straight up
- Engage your back as you pull

Station workout 1

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