Name: Playbook - Dakota Meyer - W4/D2 Lower Body
Uploaded: 2022-02-15T12:33:52.617Z
Duration: 60 min
Description: W4/D2 Lower Body

||  Week 4 - Day 2  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 2-Rounds -
Box Step Up - 20 each leg
Air Squat - 50
Sit Up - 20

||  Resistance  ||

BB Box Squat - 3 x 8

- 2 Rounds -
Lower -
DB Walking Lunge - 20 each leg
DB Squat - 30
KB RDL - 30
DB Sumo Deadlift - 30
Banded Buddy Sprints - 15m or 

- 3 Rounds -
Abs - 
Banded Crunch - 20
Banded Kneeling Oblique Crunch - 15 each side
Plank - 1-min

||  Finisher  ||

10-min AMRAP
PYP - 15 kcal
30/20lb Turkish Get Up - 5 each side
Wipers - 8 each side
Burpees - 10

- 20 reps each leg

- Box height > 20”

- Alternate legs

Box Step Ups

- 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

Sit Up

Warm Up

Barbell Box Squat

Complete 3 rounds of each exercise. Movements are broken down into pairs. A1+A2, B1+B2, C1 sprinting with partner adding resistance with band

- 20 reps each leg 

- 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

A1. Dumbbell Walking Lunge

A2. Dumbbell Squat

B1. Kettlebell RDL

B2. Kettlebell Sumo Deadlift

C1. Banded Partner Sprint

Lower Body

Banded Crunch

Banded Oblique Crunch

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

Plank

Pick One: Bike/Ski/Rower

- 5-reps each side

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

30/20lb Dumbbell Turkish Get Up

Wipers

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

Finisher

W4/D2 Lower 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/D2 Lower Body

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