Name: Playbook - Dakota Meyer - W4/D4 Legs
Uploaded: 2022-03-30T21:50:46.419Z
Duration: 60 min
Description: W4/D4 Legs

The finisher! Feel the burn in my legs! 🔥

Katie

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

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/D4 Legs

Community

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