Name: Playbook - Dakota Meyer - W3/D4 Legs
Uploaded: 2022-03-23T12:49:03.433Z
Duration: 60 min
Description: W3/D4 Legs

WEEK 3: Day 4
WORKOUT: Legs
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WARM UP: 2 Rounds
PYP - 15/12 kcal
Lateral Lunge - 15m
High Knees - 15m
Walking High Kick - 15m
Duck Walk - 15m

RESISTANCE CIRCUIT: 30min AMRAP
BB Low Bar Squat - 12
BB RDL - 12
BB Sumo Deadlift - 12
DB Walking Lunge - 30m
Box Step Up - 15/side
Sled Push/Pull - 30m

CORE: 10min AMRAP
Weighted V Up - 20
Hollow Body Flutter Kick - 60
Slow Eccentric KB Swing - 15

FINISHER: 10min AMRAP
Banded Lateral Shuffle - 30m/side
Banded Squat - 25
Banded Lying Hamstring Curl - 25

Pick One: Bike/Ski/Rower/Run

- Step laterally 

- Push your hips back as you come down
 
- Keep back leg straight

Lateral Lunge

High Knees

Walking High Kick

Duck Walk

Warm Up

Low Bar Back Squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Barbell Sumo Deadlift

Walking Dumbbell Lunge

- 15 reps each leg

- Box height > 12”

- Alternate legs

Box Step Ups

Sled Push/Pull

Resistance Circuit

Weighted V Up

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow Body Flutter Kick

Slow Eccentric KB Swing

Core

Banded Lateral Shuffle

Banded Squat

Banded Lying Hamstring Curl

Finisher

W3/D4 Legs

This really showed me that all we can do is get better. I don't know if I did it right, but I'm smoked and can only get better ready for the next one

Dakota

Kicked my butt! Definitely going to get me back in shape!

Chris

Great workout exactly what I was looking for! Thank you!

Adam Kelley

W1/D1 Barbell Complex

This is very different from the traditional training I’m used to do. I’m slowly getting the feel for more of a circuit style training!

Sawyer Adams

😅 Great Workout! Definitely did not break my soul.

Carl 

Patrick

W1/D2 Push

Are you still making workouts? Seems like nothing has changed in the last couple weeks? Thanks

Mason Patzer

Had to substitute a few minor things, being I am a bit limited in my garage gym, but Damn !!!! Wrecked !!!!! Loving it !!!!!!

Nicholas

W1/D3 Pull

Meant to hit 5 stars… forces me to leave my comfort zone and truly challenge myself. Thank you

Brent Nadjadi

Some of me the videos would load on the new movements

Mike

W1/D4 Legs

This was a killer and I knew going into it I wasn’t sure I could do it all, but I wanted to try it took way longer than 60 minutes but we did it! Now will I be able to walk or move tomorrow 😜

Katie

Fell WAAAAAAAAY short on this one yesterday, but I gave it my everything !!! You guys have to be SUPERHUMAN lol !!!! Just motivates me to get better everyday !!!!!!

W1/D5 Partner Complex

John Paul

Wasn’t feeling working out this morning, had to force it out of me today !!! Got it Done !!!

W2/D1 Barbell Complex

Videos are still not working buddy… just a heads up

Took the last couple of days to stretch, heal up a bit, and do some long distance running, which felt great because I crushed this work out !!!!! BOOM !!!!!🎤⬇️

This was quite a long workout so I shortened it up a little bit. Still a great ass kicking tho.

Ross

W2/D2 Push

Hey man the videos for the exercises won’t load. Idk what’s up with it 🤷‍♂️ Great workout besides that

Lots of videos not loading but I was able to look up the workout and get through it… super tough thanks

W2/D3 Pull

Sweaty Saturday! Way to start my weekend!

W2/D4 Legs

W2/D5 Partner Complex

W3/D1 Barbell Complex

W3/D2 Push

W3/D3 Pull

Finally got it. I think the format for the app made it more difficult to understand but overall awesome workout.

W3/D4 Legs

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