Name: Playbook - Dakota Meyer - W1/D4 4 Week program
Uploaded: 2021-03-31T01:14:25.116Z
Duration: 45 min
Description: W1/D4 4 Week program

Jason

Great workout, however it was missing the farmers carry and good mornings, still fit them though.

Carl 

FYI, the workout on summary page is different than the one on the main workout page. I opted to do the one on the summary screen as it was longer. Enjoying the program thus far! Thanks

Amamda

great workout in succession with the previous days.

Beau 

Feelings great! Thanks for kicking my 🍑

Anonymous

Day 4, first few days have me sore as hell, today was tough just gotta keep pushing

Richard La Vigne

Donovan C

Another tough/good workout! Thanks for this app! Takes my workouts to another level!!

Dustin Pierce

Joshua

I would love to be able to check off each set with an automatic rest timer

Added an extra 20min on the bike at the end and am feeling shattered, but wouldn’t change it for all the chocolate in the world!

Pips

Killer workout, been a tough 4 days and looking forward to a rest day lol

David

Alex

Soul crushing. Did what was on the board and was so inspired I did a little more. 🤙🏼

Koreena

Good! Once I got started my mental state changed for the better

James

Really needs another upper back workout like dumbbell reverse flies which I added in

Kyle

Love it, pushing through despite the soreness.

Mitch

Another in the books. Great bicep burn out at the end!
Thank you

Johnny

Thomas Ortner

WARMUP: 5 min (Bike, Run, Row, Ski) TGT 50 cal

- Deadlift 4x8
- Romanian deadlift 3x10
- Good mornings 3x10
- Bent over rows 4x10
- Farmers walk 3x 50ft

FINISHER:Bicep curls 4 max rep sets

Assault Bike

-Lower your hips, look forward with your head and keep your chest up
- Drive through the heels and extend your hips and knees
- Lower the weight back to the ground under control

Deadlift

- Bend slightly at the knees as you come down 
- Keep your lats engaged 
- Pull straight up engaging your hamstrings

Romanian Deadlift

- Hols the bar with your palms facing you
- Pull the bar straight up
- Engage your back as you pull

Bent over Row

- Keep your core engaged 
- Squeeze your biceps as you curls the bar up

Barbell Curls

W1/D4 4 Week program

Great workout! All the sets are good for conditioning

Glad to be back at and have my son doing this with me!

Bryce Wick

W1/D1 4 Week program

Have not done Legs in a bit.  Absolutely shaking like crazy.  Awesome workout to get back in it!

Andrew

W1/D2 4 Week program

W1/D3 4 Week program

First week down! Love the program so far. Definitely feeling it 😅 But I'm impressed with myself and how I've been able to push through each workout and do more than I thought I ever could.

Madison

Great set of exercises to end the week/ month/ year!! Very well put together. Challenging and also kinda fun!

Been Mommin’ hard all day! But found time to crush a workout! 💪🏼

W1/D5 4 Week program

Another great workout! Bench is feeling really good despite it only being the start of week two. Excited to see my progression in the following weeks!

that finisher though.... 
great workout 😜

W2/D1 4 Week program

Get those heels on the box. 
😜 great workout!

Forgot to add 3x10 front squat to exercise breakdown, great workout otherwise

Garrett Williams

Great way to start the morning off with a pump and now ready to take on the day. #stayhard#wokeasfuck

Devon Werlein

W2/D2 4 Week program

I feel broken in the one of the best ways possible. Tremendous workout!

Killer for the shoulders. Don’t think I would be able to do puzzles with you right now 😂😂

Really pushed through today! Love this program. It adds different workouts in than what I usually do and it’s making a difference I can feel it already!

W2/D3 4 Week program

Had to modify a couple of things but otherwise another great workout! Fantastic!

Missing the seated good morning from workout breakdown

W2/D4 4 Week program

Awesome. I may be lying flat on the floor, but awesome. Week 2 complete!

… no words can express how hard that kicked my ass. Great workout to stay disciplined with.

W2/D5 4 Week program

I’m just here to tell you the six-year-old does not like leg lunges but I do them and I cuss you out all the time.

Get some

Started the week off with a great workout! Buddy of mine is getting back into lifting and did this workout with me today and it was a good one for both of us! Keep it going brother!!

W3/D1 4 Week program

Well I hit a new PR with the Bench Press, which is great, but damn i feel like this week is kicking my ass (Harder than I expected).

I swear I'm going to crush ribs when I give hugs now. Feeling good!

W3/D2 4 Week program

I have no words. None. Other than thank you for kicking my ass, but otherwise, no words. Just screaming. 

Seriously, killer workout. Definitely pushed me out of my comfort zone and tested some limits.

MY ARMSSSSSSSS! Help me please! Fantastic ass kicking workout. Now I can’t move… Weeeeeeeeeeeeee!!!

W3/D3 4 Week program

My arms are on fire 🔥🔥 Killer workout!

Dennis

Toughest workout so far! Muscles were burning good! Pushed through!

W3/D4 4 Week program

Those man makers made me identify as a woman 🚫🧢#stayhard

Devon

W3/D5 4 Week program

Nice!!! Great workout, nothing crazy. You get what you give with this one.

Great workout! After a tough day of work it tested me to get through but I got it done

Enjoyed it! Going to need a shopping trip for new clothes soon with the pre program weight loss (10kg) and now having this program to follow..... small steps to an improved me!

W1/D4 4 Week program

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