Name: Playbook - Dakota Meyer - W4/D5 Lower Body
Uploaded: 2022-02-13T15:55:10.331Z
Duration: 60 min
Description: W4/D5 Lower Body

||  Week 4 - Day 5  ||

||  The Workout  ||

- FULL BODY -

||  Warm Up  ||

- 2 Rounds -
PYP - 15 kcal
Sit Through - 15
Banded Lateral Shuffle - 15 each side

||  Resistance  ||

BB Deadlift - 3 x 8

- 3 Rounds -
Lower -
Box Jump - 20
DB Front Squat - 20
KB Swing - 20
DB Goblet Sumo Squat - 20
Sled Push/Pull - 15m

- 10-Min AMRAP -
Abs - 
Hanging Leg Raise  - 10
Hanging Oblique Leg Raise - 10
Hanging Wipers - 5 each side

||  Finisher  ||

Sally Song - Air Squat

Pick One: Bike/Ski/Rower

Sit Through

Banded Lateral Shuffle

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

- Stand a foot or so away from the box

- Press hips back, lower down and jump on top of the box

- Land softly on the box

- Complete the movement by standing up tall before stepping down with one foot at a time

A1. Box Jump

- 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

A2. Dumbbell Front Squat

B1. Kettlebell Swing

- Stand in a wide toes out stance 

- Hold a heavy kettlebell at chest level

- Lower into a squat, getting as deep as possible

- Stand up to full extension, pushing through your heels

B2. Kettlebell Sumo Squat

C1. Sled Push/ Pull

Lower Body

Hanging Leg Raise

Hanging Oblique Leg Raise

Wipers

YouTube “Sally Up Sally Down”
Complete air squats on the cadence of the up and down, holding the rep in the up or down position for the length of the song.

- 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

Finisher

W4/D5 Lower Body

Dakota is a national hero and it’s an honor to share workouts with him. Let’s not forget to mention that the workouts are all killers.

Rich

Burned 651cals in 49:21! Killer workout. Avg HR of 140 and max 179! That was a good one!

Justin

W1/D1 Chest Focus

Kicked my ass and I loved it!💪🏻💪🏻

Josh

W1/D2 Leg Focus

W1/D3 Barbell Complex

Katie

W1/D4 Back Focus

Great workout for a Saturday sweat session!

W1/D5 Leg Focus

Some of the videos don't work for me. Not sure why but atleast one per workout doesn't work.

Shaun

W2/D1 Upper Body - Bench

W2/D2 Lower Body - Squat

W2/D3 Barbell Complex

Great workout, however some of the workouts didn’t have videos for them. 

Overall great though.

W4/D5 Lower Body

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