Name: Playbook - Dakota Meyer - W1/D2 Leg Focus
Uploaded: 2022-02-09T10:56:17.960Z
Duration: 60 min
Description: W1/D2 Leg Focus

Kicked my ass and I loved it!💪🏻💪🏻

Josh

||  Week 1 - Day 2  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 2-Rounds -
Box Step Up - 20 each leg
Air Squat - 50
Sit Up - 20

||  Resistance  ||

BB Box Squat - 4 x 8

- 15-Min AMRAP -
Upper -
Incline Bench - 20
DB Pullover - 20
DB Curl - 30
Bench Tricep Dips - 30

- 15-Min AMRAP -
Lower -
DB Walking Lunge - 20 each leg
DB Squat - 30
DB Sumo Deadlift - 30

- 10-Min AMRAP -
Abs - 
Banded Crunch - 20
Banded Kneeling Oblique Crunch - 15 each side
Wipers - 10

||  Finisher  ||

- 10-Min AMRAP -
Push Up - 20
Pull Up - 10
Sit Up - 20

- 20 reps each leg

- Box height > 20”

- Alternate legs

Box Step Ups

- Stand with feet shoulder width apart

- Lower in to the bottom of a squat 
pushing your hips back and down

- Stand up out of squat to full hip extension keeping your chest up

- Your knees should be inline with your toes

Air Squat

Sit Up

Warm Up

Barbell Box Squat

Dumbbell Incline Chest Press

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

Dumbbell Bicep Curl

Bench Tricep Dip

Upper Body

- 20 reps each leg 

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell Walking Lunge

Dumbbell Squat

Dumbbell Sumo Deadlift

Lower Body

Banded Crunch

Banded Oblique Crunch

Wipers

- 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

Pull Up

Finisher

W1/D2 Leg 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

W1/D1 Chest 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.

Charlie

W2/D4 Upper Body - Pull Ups

W2/D5 Lower Body - Sumo Deadlift

W3/D1 Upper Body - Push Ups

W3/D2 Lower Body - Squat

W3/D3 Barbell Complex

W3/D4 Upper Body - Pull Ups

W3/D5 Lower Body - Sumo Deadlift

Patrick

W4/D1 Upper Body

W4/D2 Lower Body

W4/D3 Barbell Complex

W4/D4 Upper Body

W4/D5 Lower Body

W5/D1 Upper Body - Bench

W5/D2 Lower Body - Squat

W5/D3 Barbell Complex

W5/D4 Upper Body - Pull Ups

W5/D5 Lower Body - Sumo Deadlift

W6/D1 Upper Body - Push Ups

W6/D2 Lower Body - Squat

W6/D3 Barbell Complex

W6/D4 Upper Body - Pull Ups

W6/D5 Lower Body - Sumo Deadlift

W1/D2 Leg Focus

Community

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