Name: Playbook - Dakota Meyer - W1/D3 FULL BODY
Uploaded: 2022-01-10T02:27:55.784Z
Duration: 60 min
Description: W1/D3 FULL BODY

Kevin Hardy

Patrick

One of the best yet!! They just keep getting better every day!

Jason

John Indiveri

||  Week 1 - Day 3  ||

||  The Workout  || 

- FULL BODY -

||  Warm Up  ||

Rower - 10 kcal
Air Squat - 2 x 25
Shoulder Dislocates - 2 x 25
Spiderman Push Up - 3 x 10

||  Resistance  ||

- 3 Rounds of 10 Reps Each Exercise -

TRI-SET: KB Goblet Squat / KB RDL / KB Sumo Squat 

TRI-SET: DB Svend Floor Press  / DB Bent Over Row / Single Arm DB Push Press 

SUPERSET: DB Curl / DB Kickback 

||  Finisher  ||

- 15-min AMRAP -
10-kcal Ski
(135/95lb) BB Hang Clean - 8
10-kcal Row
(135/95lb) BB Push Press - 6
10-kcal Bike
(135/95lb) BB Front Squat - 10

- 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 chest

- Straighten your arms, bending the knees, and bring your body forward again

Rower

- 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

Shoulder Dislocates

Spider-Man Push Up

Warm Up

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel or deeper and extend your legs to come back up

Kettlebell Goblet Squat

- Begin with kettlebell hanging and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Kettlebell RDL

- Stand in a wide toes out stance 

- Hold a heavy kettlebell at chest level

- Lower into a squat, getting as deep as possible

- Stand up to full extension, pushing through your heels

Kettlebell Sumo Squat

Dumbbell Svend Press

Dumbbell Bent Over Row

Dumbbell Single Arm Push Press

Dumbbell Curl

Dumbbell Tricep Kickback

Full Body Circuit

Barbell Clean

Barbell Push Press

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

Assault Bike

Barbell Front Squat

Finisher

W1/D3 FULL 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

Mike

MY LEGS ARE ON FIRE! Another fantastic workout.

Carl 

W1/D2 LOWER BODY

W1/D4 UPPER BODY

Andrew

Katie

W1/D5 LOWER BODY

John Spera

Matthew

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

W5/D3 FULL BODY

W5/D4 UPPER BODY

W5/D5 LOWER BODY

W6/D1 UPPER BODY

W6/D2 LOWER BODY

W6/D3 FULL BODY

W6/D4 UPPER BODY

W6/D5 LOWER BODY

W7/D1 UPPER BODY

W7/D2 LOWER BODY

W7/D3 FULL BODY

W7/D4 UPPER BODY

W7/D5 LOWER BODY

W8/D1 UPPER BODY - MAX

W8/D2 LOWER BODY - MAX

W8/D3 FULL BODY - CIRCUIT

W8/D4 UPPER BODY - MAX

W8/D5 LOWER BODY - MAX

W1/D3 FULL BODY

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