Name: Playbook - Dakota Meyer - W4/D1 Push
Uploaded: 2021-05-14T14:08:24.295Z
Duration: 75 min
Description: W4/D1 Push

Hand Release PUSHUP (use resistance band if able to do more than 20)  5X 20 
Band (H) woodchop 5x 10/ES
Bodyweight Lunges 5x10/ES

Band (L) Shoulder Press 5x20
Plank  5x 30Sec on 30 Sec rest
Single Leg Anterior Reach (balance) 5x10/EL

Band (M) Skull Crusher 5x20
Superman 5x30 sec on 30 sec Rest
Bodyweight lateral lunges 5x 10EL

FINISHER: Band (M) 
5 rounds for time
CHEST PRESS 30sec
TRICEP PRESS 30 sec
SHOULDER PRESS  30 sec
Hand release PUSHUP 30 sec

-Perform a push up where at the bottom of the movement you lift and release your hands from the ground
-Repeat

Hand release push-up

-Stand sideways to a band attached at a high pint
-Pull the band down from the side to the front of your body in a cross chopping motion 
-Release and repeat

Band H woodchop

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

Bodyweight Lunges

-Stand with the band under a foot 
-Grab the handles and press them to full arm extension overhead
-Lower and repeat

Band L shoulder press

- Keep your core engaged 
- Keep your shoulder over your elbows

Plank

-Place  a dumbbell or object out in front of you on the ground
-On one leg reach forward and touch the object
-Stand back up and repeat

Single leg anterior reach

-Lay on ground with a band attached overhead 
-Grasp the handles and extend you arms to full extension
-Release at the elbows so that your upper arm stays stationary
-Repeat

Band skull crusher

-Lay flat on your stomach
-Elevate your legs and arms up off the ground
-Hold position

Superman

-Stand in a wide stance
-Lower down to one side shifting weight to a lateral lunge
-Stand up and repeat to other side

Bodyweight lateral lunges

-Stand with the end of the band in your hands and the band attached behind you
-Press the ends of the band away in a chest press motion
-Release and repeat

Chest press (band)

-Stand with the end of the band in you hands 
-Hinge forward slightly 
-from the elbows only extend your arms working your triceps 
-Release and repeat

Tricep press (band)

-Stand facing away from your band attiachment
-Press the bands up and away from you working your shoulders
(you will want to lean forward slightly)
-Release and repeat

Shoulder press (band)

Finisher

W4/D1 Push

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

Mark Dougherty

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!!

W4/D1 Push

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