Name: Playbook - Dakota Meyer - W1/D3 Pull
Uploaded: 2022-04-04T11:56:43.019Z
Duration: 60 min
Description: W1/D3 Pull

Are you still making workouts? Seems like nothing has changed in the last couple weeks? Thanks

Mason Patzer

Had to substitute a few minor things, being I am a bit limited in my garage gym, but Damn !!!! Wrecked !!!!! Loving it !!!!!!

Nicholas

WEEK 1: Day 3
WORKOUT: Pull
____________________

WARM UP: 5min EMOM
Burpee - 10
Toes To Bar - 5

RESISTANCE CIRCUIT: 3 Rounds
Deadlift - 15 Rest Pause to 30
Pull Up - 15 Rest Pause to 30
Reverse Grip BB Bent Over Row - 30's (10low/10high/10full)
DB Shrug - 15 Rest Pause to 30
DB Hammer Curl - 15 Rest Pause to 30
Incline Bench DB Curl - 30's (10low/10high/10full)

CORE: 10min EMOM
4 x Plank - 45-sec
(2 x each side) Side Plank  - 45-sec 
2 x Rainbow Plank - 15 each side

FINISHER: 10min AMRAP
Chin Up - 10
Sled Rope Pull - 15-m
Farmer Carry - 15-m

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

- Start by hanging on the bar, grip just outside shoulder width

- Kip your body focusing on bringing your feet to the bar

Toes To Bar

Warm Up

- Shoulder width stance
- Just outside shoulder width grip
- Engage your lats & core
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Pull Up

Barbell Bent Over Row

DB Shrug

Dumbbell Hammer Curl

Incline Dumbbell Bicep Curl

Resistance Circuit

- Keep your core engaged 
- Keep your shoulder over your elbows

Plank

Side Plank

Rainbow Plank

Core

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Up

Sled Push/ Pull

Dumbbell Farmers Carry

Finisher

W1/D3 Pull

Kicked my butt! Definitely going to get me back in shape!

Chris

Great workout exactly what I was looking for! Thank you!

Adam Kelley

Courtney

W1/D1 Barbell Complex

This is very different from the traditional training I’m used to do. I’m slowly getting the feel for more of a circuit style training!

Sawyer Adams

😅 Great Workout! Definitely did not break my soul.

Carl 

Patrick

W1/D2 Push

Meant to hit 5 stars… forces me to leave my comfort zone and truly challenge myself. Thank you

Brent Nadjadi

Some of me the videos would load on the new movements

Mike

W1/D4 Legs

This was a killer and I knew going into it I wasn’t sure I could do it all, but I wanted to try it took way longer than 60 minutes but we did it! Now will I be able to walk or move tomorrow 😜

Katie

Fell WAAAAAAAAY short on this one yesterday, but I gave it my everything !!! You guys have to be SUPERHUMAN lol !!!! Just motivates me to get better everyday !!!!!!

W1/D5 Partner Complex

John Paul

Wasn’t feeling working out this morning, had to force it out of me today !!! Got it Done !!!

W2/D1 Barbell Complex

Videos are still not working buddy… just a heads up

Took the last couple of days to stretch, heal up a bit, and do some long distance running, which felt great because I crushed this work out !!!!! BOOM !!!!!🎤⬇️

This was quite a long workout so I shortened it up a little bit. Still a great ass kicking tho.

Ross

W2/D2 Push

Hey man the videos for the exercises won’t load. Idk what’s up with it 🤷‍♂️ Great workout besides that

Lots of videos not loading but I was able to look up the workout and get through it… super tough thanks

W2/D3 Pull

Sweaty Saturday! Way to start my weekend!

W2/D4 Legs

W2/D5 Partner Complex

W3/D1 Barbell Complex

W3/D2 Push

W3/D3 Pull

W3/D4 Legs

Finally got it. I think the format for the app made it more difficult to understand but overall awesome workout.

W1/D3 Pull

Community

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