Name: Playbook - Dakota Meyer - W4/D4 Legs
Uploaded: 2022-03-30T21:50:22.930Z
Duration: 60 min
Description: W4/D4 Legs

WEEK 4: Day 4
WORKOUT: Legs
____________________
WARM UP: 2 Rounds
PYP - 15/12 kcal
Banded Lateral Shuffle - 20/side
Air Squat - 30
Standing Toe Touch - 10 w/ 3-sec stretch

RESISTANCE CIRCUIT: 30min AMRAP
DB Front Rack Squat - 15 w/ hold halfway down
DB RDL - 15 w/ 4-sec eccentric
DB Sumo Deadlift - 15 w/ 4-sec eccentric
DB Walking Lunge - 30m
DB Box Step Up - 10/side
Sled Push/Pull - 30m

CORE: 10min AMRAP
Hanging Knee Raise - 30
Lying Oblique Crunch - 30/side
Russian Twist - 80

FINISHER: 10min AMRAP
Burpee - 15
PYP - 20 kcal
Air Squat - 50
Walking Lunge - 45m

Pick One: Bike/Ski/Rower/Run

Banded Lateral Shuffle

- 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

Standing Toe Touch

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

- Begin with kettlebell hanging and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell Sumo Deadlift

Walking Dumbbell Lunge

- 10-reps/side

- Holding dumbbells at your sides, chest lifted and shoulders back

- Place foot up onto the box and push through your heel to stand up

- Bring the other leg up

- Step down and repeat

Dumbbell Step Up

Sled Push/Pull

Resistance Circuit

Hanging Knee Raise

Lying Oblique Crunch

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian Twists

Core

- 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

- Lunge forward alternating legs

- Don't allow your front knee to surpass your toes

- Front leg should be bent 90°

Walking Lunge

Finisher

W4/D4 Legs

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/D4 Legs

More workouts from Dakota Meyer