Name: Playbook - Dakota Meyer - W4/D2 Push
Uploaded: 2022-03-29T00:18:27.564Z
Duration: 60 min
Description: W4/D2 Push

Those burpees at the end after my arms were burning 😜 But I pushed through! 😀

Katie

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

W8/D5 Partner Complex

Could feel the burn on those finishers! Good workout

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 Push

Community

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