Name: Playbook - Dakota Meyer - W4/D3 FULL BODY - CIRCUIT
Uploaded: 2021-12-24T13:30:42.432Z
Duration: 60 min
Description: W4/D3 FULL BODY - CIRCUIT

- 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 chest

- Straighten your arms, bending the knees, and bring your body forward again

Rower

- 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

TRX Band Row

Spider-Man Push Up

Warm Up

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell Front Squat

Dumbbell Single Leg Hip Bridge

Dumbbell Single Arm Swing

Dumbbell Front Squat + Single Leg Hip Bridge + SA Swing

Barbell Bench Press

Dumbbell Bent Over Row

Barbell Upright Row

Barbell Bench Press + Bent Over Row + Upright Row

Dumbbell Hammer Curl

- Bring elbows overhead
- Extend your arms, engaging your triceps to bring the dumbbell up
- Bend at the elbows to lower dumbbell down behind your head

Dumbbell Overhead Tricep Extension

Dumbbell Hammer Curl + Overhead Tricep Extension

Kettlebell Swing

Dumbbell Single Arm Overhead Squat

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

Assault Bike

Dumbbell Hang Clean

Finisher

W4/D3 FULL BODY - CIRCUIT

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!

Partner Complex

Legs

Pull

Look forward to my workout everyday! Stronger everyday!

Push

Barbell Complex

Love that this app goes with me everywhere never miss a workout even on business travel!!

W5/D4 Legs

W5/D3 Pull

W5/D2 Push

W5/D1 Barbell Complex

W4/D5 Partner Complex

The finisher! Feel the burn in my legs! 🔥

W4/D4 Legs

W4/D3 Pull

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

W4/D2 Push

W4/D1 Barbell Complex

W3/D5 Partner Complex

Simona

W3/D4 Legs

Didn’t feel like working out today but glad I did! I feel better now! Good workout!

W3/D3 Pull

W3/D2 Push

Brandy

W3/D1 Barbell Complex

W2/D5 Partner Complex

W2/D4 Legs

W2/D3 Pull

W2/D2 Push

The barbell complex was a great way to finish off a Monday 💪🏻

W2/D1 Barbell Complex

W1/D5 Partner Complex

Another awesome grind put together by Dakota!

W1/D4 Legs

W1/D3 Pull

Daniel

W1/D2 Push

Great grind that got the lung working and blood moving today. This is my first time using your app. Thank you for sharing these workouts. Your story gives me a lot of motivation, so getting to do workouts that you designed keeps me accountable. Thank for your sacrifice and service. You’re a great American

W4/D3 FULL BODY - CIRCUIT

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