Name: Playbook - Dakota Meyer - W3/D2 LOWER BODY
Uploaded: 2021-12-24T13:30:42.469Z
Duration: 60 min
Description: W3/D2 LOWER BODY

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

Assault Bike

Crab Walk

Waking Lunge w/ Twist

Hanging Leg Raise

Warm Up

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell Good Morning

- Bar positioned high on shoulders

- Feet shoulder width

- Lean into rack with the bar

- Fully extend calves

Barbell Calf Raise

Barbell Good Morning + Barbell Calf Raise

Sled Push/ Pull

- 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 ups

Sled Push/Pull + Dumbbell Step Ups

5-reps each arm

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

- 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

Dumbbell Hang Clean

- 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

Finisher

W3/D2 LOWER BODY

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

Katie

W8/D4 Legs

W8/D3 Pull

Patrick

Great lift right before I start my shift on very little sleep!

W8/D2 Push

Nathan

Kyle

I took a break for awhile but it felt good to get back on the grind 💪🏻

Brice

W8/D1 Barbell Complex

I love the partner complex it really challenges me! Great workout to start a Saturday!

W3/D2 LOWER BODY

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