Name: Playbook - Dakota Meyer - W2/D5 Lower Body - Sumo Deadlift
Uploaded: 2022-02-09T10:56:18.002Z
Duration: 60 min
Description: W2/D5 Lower Body - Sumo Deadlift

||  Week 2 - Day 5  ||

||  The Workout  ||

- LOWER BODY -

||  Warm Up  ||

- 3 Rounds -
Ladder Drill - In/Out Quick Feet
Box Jump - 20
Banded Lateral Shuffle - 15 each side

||  Resistance  ||

BB Sumo Deadlift - 4 x 5 (8 second negative)

- 3 Rounds -
Band Assisted Pistol Squat - 15 each leg
DB Split Squat - 20 each leg
BB Low Bar Squat - 20
Banded KB Swing - 20
DB Step up - 20 each side
Sled Push/Pull - 15m

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

||  Finisher  ||

- 8-Rounds -
Wall Sit - 45-sec on / 15-sec Rest

- 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

Banded Lateral Shuffle

Warm Up

Barbell Sumo Deadlift

Band Assisted Pistol Squat

Bulgarian Split Squat

Banded Kettlebell Swing

- Holding dumbbells at your sides, chest lifted and shoulders back

- Place foot up onto the box and push through your heel to stand up

- Bring the other leg up

- Step down and repeat 

- Alternate sides each rep

Dumbbell Step Up

Sled Push/ Pull

Workout - Lower Body

Hanging Leg Raise

Hanging Oblique Leg Raise

Hanging Wipers

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

Finisher

W2/D5 Lower Body - Sumo Deadlift

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

Katie

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/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

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

W2/D5 Lower Body - Sumo Deadlift

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