Name: Playbook - Dakota Meyer - W5/D2 Lower Body - Squat
Uploaded: 2022-02-20T13:39:17.182Z
Duration: 60 min
Description: W5/D2 Lower Body - Squat

||  Week 5 - Day 2  ||

||  The Workout  ||

- LOWER BODY -

||  Warm Up  ||

- 2-Rounds -
PYP - 10/7 kcal
Box Step Up - 15 each leg
Reverse Crunch - 20

||  Resistance  ||

BB Back Squat - 3 x 5 (8 second negative)
*Sit on slam ball for depth*

- 3 Rounds -
DB Walking Lunge - 20 each leg
DB Squat - 30
DB RDL - 30
Banded Lateral Shuffle - 30 each side
Sled Push/Pull - 15m

- 10-Min AMRAP -
Abs - 
Banded Crunch - 20
Banded Kneeling Oblique Crunch - 15 each side
Wipers - 10

||  Finisher  ||

- 10-Min AMRAP -
Push Up - 20
Pull Up - 10
Sit Up - 20
Air Squat - 40

Pick One: Bike/Ski/Rower

- 20 reps each leg

- Box height > 20”

- Alternate legs

Box Step Ups

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunch

Warm Up

8-Second negative for each rep. (squatting down)

- 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

20-reps each leg

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell Walking Lunge

Dumbbell 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

DB RDL

Banded Lateral Shuffle

Sled Push/ Pull

Workout - Lower Body

Banded Crunch

Banded Oblique Crunch

Wipers

- Hands just outside chest

- Fingers parallel with body

- Keep core tight

- Elbows tucked to side

- Fully extend elbows

- Less than 90° on the way down

Push Up

Pull Up

Sit Up

- 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

W5/D2 Lower Body - Squat

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!

W5/D2 Lower Body - Squat

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