Name: Playbook - Dakota Meyer - W1/D1 Chest Focus
Uploaded: 2022-02-09T10:56:17.954Z
Duration: 60 min
Description: W1/D1 Chest Focus

Dakota is a national hero and it’s an honor to share workouts with him. Let’s not forget to mention that the workouts are all killers.

Rich

Burned 651cals in 49:21! Killer workout. Avg HR of 140 and max 179! That was a good one!

Justin

||  Week 1 - Day 1  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 10-Min EMOM -
Rower - 10/7 kcal

||  Resistance  ||

DB Bench Press - 4 x 8

- 3 Rounds -
Upper -
Banded Push Up - 20
DB Incline Fly - 15
Pronated DB Bent Over Row - 20
DB Upright Row - 15

- 3 Rounds -
Lower -
DB Split Squat - 20 each leg
DB RDL - 20
DB Box Step Up - 20 each leg

- 3 Rounds -
Abs - 
Reverse Crunch - 20
DB Standing Oblique Crunch - 15 each side
Russian Twist - 40

||  Finisher  ||

Assault Bike - 2km

- 10-min EMOM -

Complete both exercises before the minute elapses, the remainder of the minute can be used as recovery.

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

Warm Up

Dumbbell Bench Press

- Bend at the elbows to come down 
- As you are extend your arms  engage your chest

Banded Pushup

DB Incline Fly

Dumbbell Bent Over Row

DB Upright Row

Upper Body

Dumbbell Split Squat

- Begin with kettlebell hanging and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 20 reps each leg

- Holding dumbbells at your sides, chest lifted and shoulders back

- Place foot up onto the box and push through your heel to stand up

- Bring the other leg up

- Step down and repeat

Dumbbell Step Up

Lower Body

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunch

Dumbbell Standing Oblique Crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

- Complete the distance as fast as possible

Assault Bike

Finisher

W1/D1 Chest Focus

Kicked my ass and I loved it!💪🏻💪🏻

Josh

W1/D2 Leg Focus

W1/D3 Barbell Complex

Katie

W1/D4 Back Focus

Great workout for a Saturday sweat session!

W1/D5 Leg Focus

Some of the videos don't work for me. Not sure why but atleast one per workout doesn't work.

Shaun

W2/D1 Upper Body - Bench

W2/D2 Lower Body - Squat

W2/D3 Barbell Complex

Great workout, however some of the workouts didn’t have videos for them. 

Overall great though.

W1/D1 Chest Focus

Community

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