Name: Playbook - Dakota Meyer - W4/D5 LOWER BODY - DELOAD
Uploaded: 2021-12-24T13:30:42.494Z
Duration: 60 min
Description: W4/D5 LOWER BODY - DELOAD

Hanging Leg Raise

- Step laterally 

- Push your hips back as you come down
 
- Keep one leg extended

Lateral Lunge

Warm Up

- 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

- Begin with bar positioned on your upper back
- Engage your core and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your midfoot to come back up

Barbell Back Squat

Bulgarian Split Squat

Barbell Back Squat + Bulgarian Split 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

- Support upper back on a bench and the barbell across your hips

- Start with both knees bent to 90 degrees 

- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell Sumo Deadlift

Dumbbell RDL + Barbell Hip Thrust + Kettlebell Sumo Deadlift

Sled Push/ Pull

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball Slam

Finisher

W4/D5 LOWER BODY - DELOAD

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!

W4/D5 LOWER BODY - DELOAD

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