Name: Playbook - Dakota Meyer - W1/D2 LOWER BODY
Uploaded: 2022-01-10T02:27:55.779Z
Duration: 60 min
Description: W1/D2 LOWER BODY

Mike

Kevin Hardy

MY LEGS ARE ON FIRE! Another fantastic workout.

Carl 

Matthew

||  Week 1 - Day 2  ||

||  The Workout  ||

- LOWER BODY -

||  Warm Up  ||

Bike - 10 kcal
Crab Walk - 2 x 10-m each side
Walking Lunge w/ Twist - 2 x 10-12 each leg
Hanging Leg Raise - 2 x 10

||  Resistance  ||

Back Squat - 4 x 5

Deadlift - 3 x 8

SUPERSET: BB Goodmorning - 3 x 12 / Standing Calf Raise - 3 x 30

SUPERSET: Sled Push / Sled Pull - 4 x 15-m each / DB Step Up - 3 x 12 each side

||  Finisher  ||

- 10-min EMOM -
Single Arm KB/DB Jerk - 8 each side

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

Crab Walk

Waking Lunge w/ Twist

Hanging Leg Raise

Warm Up

- Begin with bar positioned on your upper back
- Engage your core and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your midfoot to come back up

Barbell Back Squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell Good Morning

- Bar positioned high on shoulders

- Feet shoulder width

- Lean into rack with the bar

- Fully extend calves

Barbell Calf Raise

Barbell Good Morning + Barbell Calf Raise

Sled Push/ Pull

- 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 

- Alternate sides each rep

Dumbbell step ups

Sled Push/Pull + Dumbbell Step Ups

5-reps each arm

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- 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

Dumbbell Hang Clean

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball Slam

Finisher

Dumbbell/Kettlebell Single Arm Jerk

W1/D2 LOWER BODY

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

Charlie

Brent Nadjadi

W1/D1 UPPER BODY

Patrick

W1/D3 FULL BODY

John Indiveri

W1/D4 UPPER BODY

Andrew

Jason

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/D2 LOWER BODY

Community

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