Name: Playbook - Dakota Meyer - W1/D1 UPPER BODY
Uploaded: 2022-03-07T01:18:24.513Z
Duration: 60 min
Description: W1/D1 UPPER BODY

First time app user. I love this workout, the super sets were fire. Especially at the end! Looking forward to many more

Kevin Hardy

Charlie

Brent Nadjadi

Patrick

Carl 

Munsoor

Kicked my ass and I loved every minute of it!

Jason

Awesome work out.  The finisher was a good one

Kevin Price

Awesome, really had me smoked towards the end

Anthony

Feels great to get back to your workouts! Keeping that marine mindset makes it a lot easier to keep pushing brother! Thanks for doing what you do!

Trevor

Kick ass workout!!! Every day these programs get better! Thank you Dakota!

Great workout! Going to be sore after this one!

Beau 

Hard, but doable. This isn’t for everyone, but great for those who want a challenge! Great workout.

Erica

Matthew

Great workout! Definitely made me realize just how out of shape I really am. Looking forward to getting in shape for this years fire season!

Michael

||  Week 1 - Day 1  ||

||  The Workout  ||

- UPPER BODY -

||  Warm Up  ||

Ski - 10 kcal
Push Up - 2 x 20
Shoulder Rotations (Forward + Reverse) - 2 x 20 each
Hanging Scapula Extension/Retraction - 2 x 10

||  Resistance  ||

COMPOUND SET: BB Bench Press - 4 x 5 / DB Incline Chest Fly - 3 x 10-12

COMPOUND SET: BB Bent Over Row - 4 x 5 / DB Shrug - 3 x 10-12

COMPOUND SET: BB Standing Overhead Press - 4 x 5 / DB Rear Delt Fly - 3 x 10-12

SUPERSET: Plate Bicep Curl / Bench Dip  - 3 x 15-20

||  Finisher  ||

- 10-min AMRAP -
Sprint - 400-m
Push Ups - 25
Sprint - 400-m 
Pull Ups - 10
Sprint - 400-m 
Burpees - 10

- Quick warm up circuit to bring heat into the muscles.

- Activates the main muscles the workout will focus on.

- Light pace to get heat in the muscles
- Increase speed as comfortable

- Hands just outside chest

- Fingers parallel with body

- Keep core tight

- Elbows tucked to side

- Fully extend elbows

- Less than 90° on the way down

Push-Up

- Arms straight out to the side

- Small circular rotations forward & backwards

Shoulder Rotations

- Hang from a bar grip just outside shoulder width

- Slowly bring shoulder blades together

- Slowly release and separate shoulder blades

Hanging Scapula Retraction/Extension

Warm Up

Barbell Bench Press

DB Incline Fly

Barbell Bench Press + DB Incline Fly

Barbell Bent Over Row

DB Shrug

Barbell Bent Over Row + DB Shrug

Barbell Standing Overhead Press

DB Rear Delt Fly

Barbell Standing OHP + DB Rear Delt Fly

Plate Bicep Curl

Bench Tricep Dip

Plate Bicep Curl + Bench Tricep Dip

Pull Up

- 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

Finisher

W1/D1 UPPER BODY

Mike

MY LEGS ARE ON FIRE! Another fantastic workout.

W1/D2 LOWER BODY

W1/D3 FULL BODY

John Indiveri

W1/D4 UPPER BODY

Andrew

Katie

W1/D5 LOWER BODY

John Spera

W2/D1 UPPER BODY

W2/D2 LOWER BODY

W2/D3 FULL BODY

W2/D4 UPPER BODY

Some of the workouts didn't show the video on how to do them. I noticed that the past week.

Brenda

W2/D5 LOWER BODY

W3/D1 UPPER BODY

Some of the workouts the video didn't work

W3/D2 LOWER BODY

W3/D3 FULL BODY

W3/D4 UPPER BODY

W3/D5 LOWER BODY

W4/D1 UPPER BODY - DELOAD

W4/D2 LOWER BODY - DELOAD

W4/D3 FULL BODY - CIRCUIT

Majority of the warm up videos were not showing

W4/D4 UPPER BODY - DELOAD

Need the videos to be working.  Other than that GREAT workout.

W4/D5 LOWER BODY - DELOAD

W5/D1 UPPER BODY

Great workout but not all the videos are working

W5/D2 LOWER BODY

Great workout, but need all the videos to be working

W1/D1 UPPER BODY

Community

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