Name: Playbook - Dakota Meyer - W1/D5 LOWER BODY
Uploaded: 2022-01-10T02:27:55.796Z
Duration: 60 min
Description: W1/D5 LOWER BODY

Andrew

Jason

Katie

Cody

||  Week 1 - Day 5  ||

||  The Workout  ||

- LOWER BODY -

||  Warm Up  ||

Run - 800-m
Sit Through - 2 x 20
Lateral Lunge - 2 x 10-12 each side

||  Resistance  ||

Deadlift - 4 x 5

SUPERSET: Front Squat - 3 x 8 / DB Walking Lunge - 3 x 12

TRI-SET: KB Swing - 3 x 12 / BB Hip Thrust - 3 x 15 / Banded Lateral Shuffle - 3 x 12 each side

||  Finisher  ||

- 10-min EMOM -
Toes To Bar - 5
Box Jump - 10

Sit Through

- Step laterally 

- Push your hips back as you come down
 
- Keep one leg extended

Lateral Lunge

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

Barbell Front Squat

- 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

Barbell Front Squat + Dumbbell Walking Lunge

- Explode forward with your hips

- Engage your glutes as you bring your hips forward 

- Bring the kettlebell to about shoulder height 

- Don’t hyperextend your back

Kettlebell swing

- Support upper back on a bench and the barbell across your hips

- Start with both knees bent to 90 degrees 

- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

Banded Lateral Shuffle

Kettlebell Swing + Barbell Hip Thrust + Banded Lat Shuffle

- 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

- Stand a foot or so away from the box

- Press hips back, lower down and jump on top of the box

- Land softly on the box

- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jump

Finisher

W1/D5 LOWER BODY

First time app user. I love this workout, the super sets were fire. Especially at the end! Looking forward to many more

Kevin Hardy

Charlie

Brent Nadjadi

W1/D1 UPPER BODY

Mike

MY LEGS ARE ON FIRE! Another fantastic workout.

Carl 

W1/D2 LOWER BODY

Patrick

W1/D3 FULL BODY

John Indiveri

W1/D4 UPPER 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/D5 LOWER BODY

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