Name: Playbook - Dakota Meyer - W1/D5 Leg Focus
Uploaded: 2022-02-09T10:56:17.975Z
Duration: 60 min
Description: W1/D5 Leg Focus

Katie

Great workout for a Saturday sweat session!

Josh

||  Week 1 - Day 5  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 3 Rounds -
Assault Bike - 30/25kcal
"30/24"" Box Jump - 10"
Hanging Leg Raise - 10

||  Resistance  ||

BB Deadlift - 4 x 8

- 15-Min AMRAP -
Upper -
Landmine Press - 15 each arm
Landmine Row - 15 each arm
DB Front/Side Raise - 30 total

- 15-Min AMRAP -
Lower -
Box Jump - 20
Walking Lunge - 20 each leg
Sled Push/Pull - 15m

- 10-Min AMRAP -
Abs - 
Hanging Leg Raise  - 10
Hanging Oblique Leg Raise - 10
Hanging Wipers - 5

||  Finisher  ||

Sally Song Push Ups

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

Assault Bike

- 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

Hanging Leg Raise

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

Landmine Shoulder Press

Landmine Row

Dumbbell Front/Side Raise

Upper Body

- 25 reps each leg

- Lunge forward alternating legs

- Don't allow your front knee to surpass your toes

- Front leg should be bent 90°

Walking Lunge

Sled Push/ Pull

Lower Body

Hanging Oblique Leg Raise

Hanging Wipers

YouTube “Sally Up Sally Down”
Complete push-ups on the cadence of the up and down, holding the rep in the up or down position for the length of the song.

- 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/D5 Leg 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!💪🏻💪🏻

W1/D2 Leg Focus

W1/D3 Barbell Complex

W1/D4 Back 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.

W1/D5 Leg Focus

Community

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