Name: Playbook - Dakota Meyer - W3/D5 Lower Body - Sumo Deadlift
Uploaded: 2022-02-10T23:05:37.617Z
Duration: 60 min
Description: W3/D5 Lower Body - Sumo Deadlift

||  Week 3 - Day 5  ||

||  The Workout  ||

- LOWER BODY -

||  Warm Up  ||

- 2 Rounds -
PYP - 10/7 kcal
Box Jump - 20
Banded Lateral Shuffle - 15 each side

||  Resistance  ||

205/155lb BB Sumo Deadlift - 3 x Failure

- 3 Rounds -
Lower -
Pick one: BB Low Bar Squat / DB Front Squat - 20
DB Bulgarian Split Squat - 15 each leg
KB Swing - 25
Sled Push/Pull - 15m

- 10-Min AMRAP -
Abs - 
V Up  - 15
Oblique Heel Taps - 50
Mountain Climbers - 50

||  Finisher  ||

- 10-min AMRAP -
Walking Lunge - 30
Sit Ups - 15
Box Step Up - 30
Hanging Leg Raise - 15
Air Squat - 30

- Work for time, distance, or calories
- Increase speed as comfortable

Assault Bike

- 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

Banded Lateral Shuffle

Warm Up

Barbell Sumo Deadlift

Low Bar Back Squat

Bulgarian Split Squat

Kettlebell Swing

Sled Push/ Pull

Workout - Lower Body

V Up

Oblique Heel Taps

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

Mountain Climbers

- 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

Sit Up

- 15 reps each leg

- Box height > 12”

- Alternate legs

Box Step Ups

Hanging Leg Raise

- Stand with feet shoulder width apart

- Lower in to the bottom of a squat 
pushing your hips back and down

- Stand up out of squat to full hip extension keeping your chest up

- Your knees should be inline with your toes

Air Squat

Finisher

W3/D5 Lower Body - Sumo Deadlift

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

Katie

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.

Charlie

W2/D4 Upper Body - Pull Ups

W2/D5 Lower Body - Sumo Deadlift

W3/D1 Upper Body - Push Ups

W3/D2 Lower Body - Squat

W3/D3 Barbell Complex

W3/D4 Upper Body - Pull Ups

Patrick

W4/D1 Upper Body

W4/D2 Lower Body

W4/D3 Barbell Complex

W4/D4 Upper Body

W4/D5 Lower Body

W5/D1 Upper Body - Bench

W5/D2 Lower Body - Squat

W5/D3 Barbell Complex

W5/D4 Upper Body - Pull Ups

W5/D5 Lower Body - Sumo Deadlift

W6/D1 Upper Body - Push Ups

W6/D2 Lower Body - Squat

W6/D3 Barbell Complex

W6/D4 Upper Body - Pull Ups

W6/D5 Lower Body - Sumo Deadlift

W3/D5 Lower Body - Sumo Deadlift

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