Name: Playbook - Dakota Meyer - W4/D2 Push
Uploaded: 2022-04-04T12:02:21.360Z
Duration: 60 min
Description: W4/D2 Push

Patrick

WEEK 4: Day 2
WORKOUT: Push
____________________
WARM UP: 2 Rounds
PYP - 15/12 kcal
DB Incline Fly - 20
Banded Shoulder Raise/Fly - 20/20 (Front/Rear)

RESISTANCE CIRCUIT: 30min AMRAP
DB Incline Press - 15 w/ 4-sec eccentric
BB Bench Press - 12
DB Svend Press - 20
DB Arnold Press - 15 w/ 4-sec eccentric
Banded Face Pull - 12
Banded Tricep Press Down - 15 w/ 4-sec eccentric
Single Dumbbell Lying Cross Body Tricep Extension - 12/side

CORE: 10min AMRAP
Plank - 1-min
DB Standing Oblique Crunch - 20/side
Banded Torso Twist - 20/side

FINISHER: 10min AMRAP
PYP (Bike,Ski,Row,Run) -15 kcal
Push Up - 30
Toes To Bar - 10
Burpee - 15

Pick One: Bike/Ski/Rower

- Raise the dumbbells until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell Front Raise

DB Rear Delt Fly

DB Incline Fly

Warm Up

Dumbbell Incline Chest Press

Barbell Bench Press

Dumbbell Svend Press

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Banded Face Pull

Banded Tricep Pressdown

Single Arm Lying Dumbbell Cross-Body Tricep Extension

Resistance Circuit

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

Plank

Dumbbell Standing Oblique Crunch

Torso Twist

Core

Pick One: Bike/Ski/Rower/Run

- 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

- Start by hanging on the bar, grip just outside shoulder width

- Kip your body focusing on bringing your feet to the bar

Toes To Bar

- 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 Push

This really showed me that all we can do is get better. I don't know if I did it right, but I'm smoked and can only get better ready for the next one

Dakota

Kicked my butt! Definitely going to get me back in shape!

Chris

Great workout exactly what I was looking for! Thank you!

Adam Kelley

W1/D1 Barbell Complex

This is very different from the traditional training I’m used to do. I’m slowly getting the feel for more of a circuit style training!

Sawyer Adams

😅 Great Workout! Definitely did not break my soul.

Carl 

W1/D2 Push

Are you still making workouts? Seems like nothing has changed in the last couple weeks? Thanks

Mason Patzer

Had to substitute a few minor things, being I am a bit limited in my garage gym, but Damn !!!! Wrecked !!!!! Loving it !!!!!!

Nicholas

W1/D3 Pull

Meant to hit 5 stars… forces me to leave my comfort zone and truly challenge myself. Thank you

Brent Nadjadi

Some of me the videos would load on the new movements

Mike

W1/D4 Legs

This was a killer and I knew going into it I wasn’t sure I could do it all, but I wanted to try it took way longer than 60 minutes but we did it! Now will I be able to walk or move tomorrow 😜

Katie

Fell WAAAAAAAAY short on this one yesterday, but I gave it my everything !!! You guys have to be SUPERHUMAN lol !!!! Just motivates me to get better everyday !!!!!!

W1/D5 Partner Complex

John Paul

Wasn’t feeling working out this morning, had to force it out of me today !!! Got it Done !!!

W2/D1 Barbell Complex

Videos are still not working buddy… just a heads up

Took the last couple of days to stretch, heal up a bit, and do some long distance running, which felt great because I crushed this work out !!!!! BOOM !!!!!🎤⬇️

This was quite a long workout so I shortened it up a little bit. Still a great ass kicking tho.

Ross

W2/D2 Push

Hey man the videos for the exercises won’t load. Idk what’s up with it 🤷‍♂️ Great workout besides that

Lots of videos not loading but I was able to look up the workout and get through it… super tough thanks

W2/D3 Pull

Sweaty Saturday! Way to start my weekend!

W2/D4 Legs

W2/D5 Partner Complex

W3/D1 Barbell Complex

W3/D2 Push

W3/D3 Pull

W3/D4 Legs

Finally got it. I think the format for the app made it more difficult to understand but overall awesome workout.

W4/D2 Push

Community

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