Name: Playbook - Dakota Meyer - W4/D1 Upper Body
Uploaded: 2022-02-14T10:52:35.528Z
Duration: 60 min
Description: W4/D1 Upper Body

Patrick

||  Week 4 - Day 1  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 5-Min EMOM -
PYP - 10/7 kcal

||  Resistance  ||

DB Incline Press - 3 x 8

- 3 Rounds -
Upper -
Banded Push Up - 20
DB Incline Fly - 15
Pronated DB Bent Over Row - 20
Chin Up - 10-15
DB Upright Row - 15
DB T Curl - 30
Bent Over DB Kickback - 30

- 3 Rounds -
Abs - 
Reverse Crunch - 20
DB Standing Oblique Crunch - 15 each side
Russian Twist - 40

||  Finisher  ||

- 10-Min AMRAP -
Push Up - 20
Pull Up - 10
Sit Up - 20

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Pick One (Rower, Bike, Ski)

Warm Up

Dumbbell Incline Chest Press

DB Incline Fly

- Bend at the elbows to come down 
- As you are extend your arms  engage your chest

Banded Pushup

Dumbbell Bent Over Row

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and lower with slow controlled motion

Chin Up

DB Upright Row

Dumbbell Inner Bicep Curl

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Tricep Kickbacks

Upper Body

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunch

Dumbbell Standing Oblique Crunch

- 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

- 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

Pull Up

Sit Up

Finisher

W4/D1 Upper Body

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.

W4/D1 Upper Body

Community

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