Name: Playbook - Dakota Meyer - W3/D5 LOWER BODY
Uploaded: 2021-12-24T13:30:42.452Z
Duration: 60 min
Description: W3/D5 LOWER BODY

Kristen Noah

Sit Through

- Step laterally 

- Push your hips back as you come down
 
- Keep one leg extended

Lateral Lunge

Warm Up

- Shoulder width stance
- Just outside shoulder width grip
- Engage your lats & core
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Barbell Front Squat

- 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

8-reps each side

Dumbbell Walking Lunge

Barbell Front Squat + Dumbbell Walking Lunge

- Explode forward with your hips

- Engage your glutes as you bring your hips forward 

- Bring the kettlebell to about shoulder height 

- Don’t hyperextend your back

Kettlebell swing

- Support upper back on a bench and the barbell across your hips

- Start with both knees bent to 90 degrees 

- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

Banded Lateral Shuffle

Kettlebell Swing + Barbell Hip Thrust + Banded Lat Shuffle

- 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

- 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

Finisher

W3/D5 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/D5 LOWER BODY

Community

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