Name: Playbook - Dakota Meyer - W2/D2 Lower Body - Squat
Uploaded: 2022-02-09T10:56:17.986Z
Duration: 60 min
Description: W2/D2 Lower Body - Squat

Katie

||  Week 2 - Day 2  ||

||  The Workout  ||

- LOWER BODY -

||  Warm Up  ||

- 2-Rounds -
Box Step Up - 20 each leg
Air Squat - 50
Reverse Crunch - 20

||  Resistance  ||

BB Back Squat - 4 x 5 (8 second negative)
*Sit on slam ball for depth*
- 3 Rounds -
Lower -
DB Walking Lunge - 20 each leg
DB Squat - 30
DB RDL - 30
Banded Lateral Shuffle - 20 each side
Sled Push- 15m

- 10-Min AMRAP -
Abs - 
Banded Crunch - 20
Banded Kneeling Oblique Crunch - 15 each side
Wipers - 10

||  Finisher  ||

- 10-Min AMRAP -
Push Up - 20
Pull Up - 10
Sit Up - 20

- 20 reps each leg

- Box height > 20”

- Alternate legs

Box Step Ups

- Stand with feet shoulder width apart

- Lower in to the bottom of a squat 
pushing your hips back and down

- Stand up out of squat to full hip extension keeping your chest up

- Your knees should be inline with your toes

Air Squat

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunch

Warm Up

8-Second negative for each rep. (squatting down)

- Begin with bar positioned on your upper back
- Engage your core and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your midfoot to come back up

Barbell Back Squat

20-reps each leg

- 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

Dumbbell Squat

- Begin with kettlebell hanging and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

Banded Lateral Shuffle

Sled Push/ Pull

Workout - Lower Body

Banded Crunch

Banded Oblique Crunch

Wipers

- 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

Pull Up

Sit Up

Finisher

W2/D2 Lower Body - Squat

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

W1/D4 Back Focus

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/D3 Barbell Complex

Great workout, however some of the workouts didn’t have videos for them. 

Overall great though.

W2/D2 Lower Body - Squat

Community

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