Name: Playbook - Dakota Meyer - W1/D4 Back Focus
Uploaded: 2022-02-09T10:56:17.970Z
Duration: 60 min
Description: W1/D4 Back Focus

Katie

||  Week 1 - Day 4  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 10-Min EMOM -
PYP - 30-sec on / 30-sec rest

||  Resistance  ||

Pull Up - 4 x 8

- 4 Rounds -
Upper -
Svend Press - 20
SA DB Bent Over Row - 20 each arm
DB Hammer Curl - 30
DB Overhead Tricep Extension - 30

- 4 Rounds -
Lower -
Band Assisted Pistol Squat - 15 each leg
Band Assisted Vertical Jump - 20
Banded KB Swing - 20
Pulse Squat - 50

- 4 Rounds -
Abs - 
Ball Slam - 25
 Rainbow Ball Slam - 15 each side
Flutter Kick - 50

||  Finisher  ||

- 10-Min EMOM -
Power Jump - 15
Push Up - 15

Pick your poison (assault bike, rower, ski) 10-min 30 seconds on / 30 second recovery

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

Rower

Warm Up

Pull Up

Dumbbell Svend Press

Dumbbell Bent Over Row

Dumbbell Hammer Curl

- Bring elbows overhead
- Extend your arms, engaging your triceps to bring the dumbbell up
- Bend at the elbows to lower dumbbell down behind your head

Dumbbell Overhead Tricep Extension

Upper Body

Band Assisted Pistol Squat

Band Assisted Vertical Jump

Banded Kettlebell Swing

Pulse Squat

Lower Body

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball Slam

Rainbow Wall Ball Slam

- Keep your legs extended and core engaged

Flutter kicks

Power Jump

- 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

Finisher

W1/D4 Back 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

Kicked my ass and I loved it!💪🏻💪🏻

Josh

W1/D2 Leg Focus

W1/D3 Barbell Complex

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/D4 Back Focus

Community

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