Name: Playbook - Dakota Meyer - W3/D3 Legs
Uploaded: 2021-05-14T14:08:24.291Z
Duration: 65 min
Description: W3/D3 Legs

Mark Dougherty

1 LEG SQUAT or Air squats (minimal assistance from upper body as possible) 4x20
Band (M) rotation 4x 10ES
Mountain Climber 4x 30sec on 30 sec rest

Band (L) SPLIT STANCE RDL 4x20
Band (M) See Saw (crunch - hyper ext) 4x 30sec on 30 sec rest
Handstand  4x 30sec on 30 sec rest

Band Squat (Connect bands to both handles, step on bands) 4x20
Band (M) Punches 4x 30sec on 30 sec rest
Band (M) Archers 4x 30sec on 30 sec rest

FINISHER: LEG CRANKS: 
4 rounds for time
Air Squats 30sec
Lunges 30sec
Split Jumps  30sec
Squat Jumps 30sec

-Stand on front of a bench
-Place one foot behind you on the bench
-Squat down on the single leg
-Repeat

Single leg squat

-Stand with the band attached to your side
-Grab the handle with the outside hand and rotate away form the attachment point
-Use your other hand to keep the band off your body 
-Release and repeat

Band M rotation

- Bring your knee toward your elbow
- Repeat on the opposite side and increase speed as you feel comfortable

Mountain Climbers

-Stand in a front to back stagger stance
-Grasp the band (under foot) and perform an RDL
-Repeat

*work both sides

Band L split stance RDL

-Kneel down with the band attached behind you overhead
-Crunch forward to the ground 
-Reverse movement to the starting position 
-Repeat

Band M see saw

-Hold a hand stand against the wall for time

Handstand

-Stand with the end of a band in your hands and it looped under your feet
-Perform a squat

Band squat

-Stand with the band attached behind you at shoulder height with handle in hand
-Punch away adding tension
-Release and repeat

Band M punches

-Attach your band at shoulder height 
-Pull and row it towards your shoulder like drawing a bow
-Release and repeat

Band M archers

- Push your hips back as you come down 
- Keep your chest up 
- Reach parallel and push through your heels to come up

Body Weight Squats

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the starting positin

Body weight Lunges

-In a stationary position perform jumping split lunges 
-Repeat

Split jumps

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

Squat jumps

Finisher

W3/D3 Legs

Great work on whole body and on balance as well. Which I need work with.

Jared

You can't.  I can though.  Work out awesome

Kevin Price

Dude! That was the perfect workout for me. I have been resting my shoulder after a snowboarding injury, dying to go to jujitsu, and today was the first time I could ease into working out. Everything was great. Love the timers and the exercises pushed my limits just enough.

Jenna

W1/D1 Push

Rory

Cody

David C.

W1/D2 Pull

Katie

W1D1 was hard but wait till W1D3…that finisher is perfect!

W1/D3 Legs

Thought it was going to be an easy Sunday workout, nope definitely pushed me! Loved it! Great workout!

W2D1 by far the worse day. Thank you for the motivation sir!

I’m realizing that it’s all about consistency!   I feel so much better throughout the day if I walk and exercise daily. No days off!

Shane Warner

W2/D1 Push

W2/D2 Pull

Tony

Crazy how early my brain says “quit you’re tired”.

W2/D3 Legs

W3/D1 Push

I love these workouts!!! Definitely going to recommend to everyone!! Let's get it devil dog!!

W3/D3 Legs

Community

More workouts from Dakota Meyer