Name: Playbook - Dakota Meyer - W4/D2 LOWER BODY - DELOAD
Uploaded: 2021-12-24T13:30:42.437Z
Duration: 60 min
Description: W4/D2 LOWER BODY - DELOAD

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

Assault Bike

Crab Walk

Waking Lunge w/ Twist

Hanging Leg Raise

Warm Up

- Begin with bar positioned on your upper back
- Engage your core and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your midfoot to come back up

Barbell back squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Walking Dumbbell Lunge

Dumbbell Calf Raise

Walking Dumbbell Lunge + Dumbbell Calf Raise

Leg Extension

Lying Leg Curl

Leg Extension + Lying Leg Curl

Dumbbell Sumo Squat

Banded Pull Through

DB Sumo Squat + Banded Pull Through

Kettlebell/Dumbbell Hang Clean

- 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

Rower

- Explode forward with your hips
- Engage your glutes as you bring your hips forward 
- Let the kb swing to about shoulder height 
- Don’t hyperextend your back

Kettlebell Swing

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball Slam

Finisher

W4/D2 LOWER BODY - DELOAD

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!

W4/D2 LOWER BODY - DELOAD

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