Name: Playbook - Dakota Meyer - W3/D2 Lower Body - Squat
Uploaded: 2022-02-09T10:56:18.011Z
Duration: 60 min
Description: W3/D2 Lower Body - Squat

Katie

||  Week 3 - Day 2  ||

||  The Workout  ||

- LOWER BODY -

||  Warm Up  ||

- 2-Rounds -
Toes To Bar - 8
Sit Through - 15
Squat Jump - 10

||  Resistance  ||

185/135lb BB Back Squat 3 x Failure
*Sit on slam ball for depth*
- 3 Rounds -
Lower -
DB Walking Lunge - 20 each leg
DB Squat - 20 (Feet Together)
DB RDL - 25 (Feet Outside Shoulder Width)
DB Sumo Deadlift - 25
Sled Push/Pull - 15m

- 10-Min AMRAP -
Abs - 
Standing Banded Crunch - 30
Standing Banded Oblique Crunch - 20 each side
Wipers - 10

||  Finisher  ||

- 10-Min AMRAP -
"30/24"" Box Jump - 15"
DB Goblet Squat - 20

- 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

Sit Through

-Lower into a squat
-Jump out of the bottom explosively 
-Repeat

Squat jumps

Warm Up

- 185/135lb barbell weight -
*Depth should be parallel or lower*

- 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 dumbbells hanging and feet outside shoulder width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell Sumo Deadlift

Sled Push/ Pull

Workout - Lower Body

Standing Banded Crunch

Standing Banded Oblique Crunch

Wipers

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

Finisher

W3/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/D2 Lower Body - Squat

W2/D3 Barbell Complex

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

Overall great though.

W3/D2 Lower Body - Squat

Community

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