Name: Playbook - Dakota Meyer - W3/D5 Bodyweight + Bands
Uploaded: 2022-01-22T23:32:07.218Z
Duration: 60 min
Description: W3/D5 Bodyweight + Bands

||  Week 3 - Day 5  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

Run - 400-m
Banded Chest Fly - 2 x 15
Banded Lat Pulldown - 2 x 15
Sit Through - 2 x 15

||  Resistance  ||

- 15-min AMRAP -
Pulse Squat - 40
Russian Twist - 30
Box Jump - 15
Crunch - 30
Walking Lunge - 15 each leg

- 15-min AMRAP -
Push Up - 15
Chin Up - 10
Banded Lateral Raise - 15 each
Hanging Leg Raise - 15
Banded Biceps Curl - 15
Banded Overhead Tricep Extension - 15

||  Finisher  ||

- 10-min E2MOM -
Burpees - 8
Mountain Climbers- 40

Banded Chest Fly

Banded Lat Pulldown

Sit Through

Warm Up

- Hands just outside chest

- Fingers parallel with body

- Keep core tight

- Elbows tucked to side

- Fully extend elbows

- Less than 90° on the way down

Push Up

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Up

15-Reps each side

- Keep a slight bend at the elbow 
- Raise until you reach shoulder height

Band Lateral Raises

Hanging Leg Raise

-Attach your bands to a low point
-Face the bands and curl them up towards your shoulders
-Release and repeat

Banded Bicep Curl

Banded Overhead Tricep Extension

Upper Body

- Squat as low as you can with feet around shoulder width
- Stay between bottom and half way up on the reps
- Do not stand up until all reps are completed

Pulse Squats

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

- 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

Crunch

- 15 reps each leg

- Lunge forward alternating legs

- Don't allow your front knee to surpass your toes

- Front leg should be bent 90°

Walking Lunge

Lower Body

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

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

W3/D5 Bodyweight + Bands

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