Name: Playbook - Dakota Meyer - W4/D3 Pull
Uploaded: 2022-04-04T12:07:44.930Z
Duration: 60 min
Description: W4/D3 Pull

WEEK 4: Day 3
WORKOUT: Pull
____________________
WARM UP: 2 Rounds
PYP - 15/12 kcal
Banded Supinated Low Row - 15
Hyper Extension - 20

RESISTANCE CIRCUIT: 30min AMRAP
Deadlift - 15 w/ 4-sec eccentric
Assisted Pull Up - 15 w/ 4-sec eccentric
DB Shrug - 15 w/ 4-sec eccentric
Sled Rope Pull - 15m
BB Bicep Curl - 15 w/ 4-sec eccentric
DB Hammer Curl - 20 drop 15, drop 15, drop 15

CORE: 10min AMRAP
Banded Kneeling Crunch - 40
Banded Kneeling Oblique Crunch- 20/side
Wipers - 10/side

FINISHER: 10min AMRAP
Plate Bicep Curl - 30
Chin Up - 12
Sandbag Barrel Carry - 30m

Pick One: Bike/Ski/Rower/Run

Banded Supinated Low Row

- Raise and lower your upper body engaging your lower back and glutes

Hyperextension

Warm Up

- stop halfway down and hold for 1-2 seconds

- Shoulder width stance
- Just outside shoulder width grip
- Engage your lats & core
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Banded Pull Up

DB Shrug

Seated Rope Pull

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell Bicep Curl

20 reps, drop weight 15, drop 15, drop 15

Dumbbell Hammer Curl

Resistance Circuit

Banded Kneeling Crunch

Banded Oblique Crunch

Wipers

Core

Plate Bicep Curl

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Chin Up

Sandbag Barrel Carry

Finisher

W4/D3 Pull

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 

Patrick

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/D3 Pull

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