Name: Playbook - Dakota Meyer - W1/D2 Leg Focus
Uploaded: 2022-01-25T13:02:46.300Z
Duration: 60 min
Description: W1/D2 Leg Focus

||  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

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

Katie

W8/D4 Legs

W8/D3 Pull

Patrick

Great lift right before I start my shift on very little sleep!

W8/D2 Push

Nathan

Kyle

I took a break for awhile but it felt good to get back on the grind 💪🏻

Brice

W8/D1 Barbell Complex

I love the partner complex it really challenges me! Great workout to start a Saturday!

W1/D2 Leg Focus

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