Name: Playbook - Dakota Meyer - W1/D2 4 Week program
Uploaded: 2021-03-31T01:14:25.111Z
Duration: 45 min
Description: W1/D2 4 Week program

Jason

Have not done Legs in a bit.  Absolutely shaking like crazy.  Awesome workout to get back in it!

Andrew

Bryce Wick

Great leg day workout! Looking forward to more

Michael

Chris

Owen Mullen

Another great workout. Glad to see the zercher in there! It's a great exercise that hits a couple of different muscle groups but one that I love specifically for working that stubborn under-booty area. 👏

Beau 

Dennis

Went well. Are the lunges 20 each leg or a 10/10 split?

Workout wiped me out could barely walk afterwards. 10/10

Robert

I am a 37 year Veteran, 78-83 in our Corps, 32 in the guard. I thank you for putting this together, you have inspired myself and many other vets to own it! 

Let me know if you are ever up around Dallas, I would love to by you a beer! 

Semper Fi

Bob Weber

Maybe I should have added more weight but could’ve been a bit more challenging

Jalen

Pump was so great now after this leg day the ladies won’t be able to walk after I’m done with them like how I can’t walk after this leg day!!!! #stayhard

Devon Werlein

Jello! My body is dead after that workout. Feels great! 👍🏼

Anonymous

First leg day in 4 years. You tryin to kill me?

Richard La Vigne

Kim Korte

Danny

Leg days suck! Lol but that was a good one!

Becky Lemanski

Cliff Shanholtzer

Dustin Pierce

Joshua

Devon

Once again it was great. For those of you who don’t have an assault bike like me I did 2,000 meters on the rower and it killed me so try that

Travis

Made me feel like I have muscles somewhere under my flabby skin lol

David

Awesome! I didn’t think I was this weak. But man it feels good to be getting after it!

Alex

Destroyed my life, in a good way. Thanks for the epic workout. 1st one in the book. Can’t wait to see what else is coming my way with these workouts.

Koreena

Daniel

Jeff

neive

Can’t walk anymore, butt the ladies can’t get enough #stayhard

Legs are shit lol good burn. Biceps on fire. 😬 keep moving motivator!!

Patrick

Lahna

Pips

Mitch

Another great workout.
I ended up doing 10 min warm up cause I my old legs need some extra stretching/warm up.

Johnny

I liked this workout as is I wouldn’t change anything, after a couple times of doing it I would maybe add in barbell hip thrusts just to hit the back of my legs a little harder but after the first time I’m spent I couldn’t add another set to it.

Kyle

Great! New to Zercher squats so that was a nice variation!

Becca

WARMUP: 5 min (Bike, Run, Row, Ski) TGT 50 cal

- Box squat 4x8
- Walking lunges 4x20
- Box step ups 3x20
- Zercher squat 3x10

FINISHER: Biceps Curls x 4 max rep sets

Assault Bike

- Push your hips back as you go down 
- Keep your chest up 
- Touch the box and come straight back up

Box Squat

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

Walking Dumbbell Lunges

-With dumbbells in hand step up on box
-Alternate legs when stepping up

Dumbbell Stepups

- Hold the barbell in front of you 
- As you come down engage your core keeping your chest up 
- Push your hips back reach parallel and return to the initial psoitin

Zercher Squat

- Keep your core engaged 
- Squeeze your biceps as you curls the bar up

Barbell Curls

W1/D2 4 Week program

Great workout! All the sets are good for conditioning

Glad to be back at and have my son doing this with me!

W1/D1 4 Week program

Carl 

W1/D3 4 Week program

Great workout, however it was missing the farmers carry and good mornings, still fit them though.

FYI, the workout on summary page is different than the one on the main workout page. I opted to do the one on the summary screen as it was longer. Enjoying the program thus far! Thanks

Amamda

W1/D4 4 Week program

First week down! Love the program so far. Definitely feeling it 😅 But I'm impressed with myself and how I've been able to push through each workout and do more than I thought I ever could.

Madison

Great set of exercises to end the week/ month/ year!! Very well put together. Challenging and also kinda fun!

Been Mommin’ hard all day! But found time to crush a workout! 💪🏼

W1/D5 4 Week program

Another great workout! Bench is feeling really good despite it only being the start of week two. Excited to see my progression in the following weeks!

that finisher though.... 
great workout 😜

W2/D1 4 Week program

Get those heels on the box. 
😜 great workout!

Forgot to add 3x10 front squat to exercise breakdown, great workout otherwise

Garrett Williams

Great way to start the morning off with a pump and now ready to take on the day. #stayhard#wokeasfuck

W2/D2 4 Week program

I feel broken in the one of the best ways possible. Tremendous workout!

Killer for the shoulders. Don’t think I would be able to do puzzles with you right now 😂😂

Really pushed through today! Love this program. It adds different workouts in than what I usually do and it’s making a difference I can feel it already!

W2/D3 4 Week program

Had to modify a couple of things but otherwise another great workout! Fantastic!

Missing the seated good morning from workout breakdown

W2/D4 4 Week program

Awesome. I may be lying flat on the floor, but awesome. Week 2 complete!

… no words can express how hard that kicked my ass. Great workout to stay disciplined with.

W2/D5 4 Week program

I’m just here to tell you the six-year-old does not like leg lunges but I do them and I cuss you out all the time.

Get some

Started the week off with a great workout! Buddy of mine is getting back into lifting and did this workout with me today and it was a good one for both of us! Keep it going brother!!

W3/D1 4 Week program

Well I hit a new PR with the Bench Press, which is great, but damn i feel like this week is kicking my ass (Harder than I expected).

I swear I'm going to crush ribs when I give hugs now. Feeling good!

W3/D2 4 Week program

I have no words. None. Other than thank you for kicking my ass, but otherwise, no words. Just screaming. 

Seriously, killer workout. Definitely pushed me out of my comfort zone and tested some limits.

MY ARMSSSSSSSS! Help me please! Fantastic ass kicking workout. Now I can’t move… Weeeeeeeeeeeeee!!!

W3/D3 4 Week program

My arms are on fire 🔥🔥 Killer workout!

Toughest workout so far! Muscles were burning good! Pushed through!

W3/D4 4 Week program

Those man makers made me identify as a woman 🚫🧢#stayhard

W3/D5 4 Week program

Nice!!! Great workout, nothing crazy. You get what you give with this one.

Great workout! After a tough day of work it tested me to get through but I got it done

Enjoyed it! Going to need a shopping trip for new clothes soon with the pre program weight loss (10kg) and now having this program to follow..... small steps to an improved me!

W1/D2 4 Week program

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