Name: Playbook - Dakota Meyer - W5/D2 Push
Uploaded: 2022-04-01T20:19:24.921Z
Duration: 60 min
Description: W5/D2 Push

The Sally Finisher! Tough one but did it!

Katie

WEEK 5: Day 2
WORKOUT: Push
____________________

WARM UP: 1 Round
Push Ups - 100

RESISTANCE CIRCUIT: 30min AMRAP
Banded Decline Fly - 15 Rest Pause to 30
DB Incline Press - 30's (10low/10high/10full)
BB Bench Press - 15 Rest Pause to 30
Banded Upright Row - 15 Rest Pause to 30
DB Rear Delt Fly  - 30's (10low/10high/10full)
Dips - 15 Rest Pause to 30
DB Overhead Tricep Extension - 30's (10low/10high/10full)

CORE: 10min AMRAP
Banded Crunch - 20
Banded Kneeling Oblique Crunch - 15 each side
DB Resisted Flutter Kicks - 10

FINISHER: 1 Round Each
Sally Song - Push Ups
Sally Song - V Up

- 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

Warm Up

Banded Decline Chest Fly

Dumbbell Incline Chest Press

Barbell Bench Press

Banded Upright Row

DB Rear Delt Fly

Bench Tricep Dip

- Bring elbows overhead
- Extend your arms, engaging your triceps to bring the dumbbell up
- Bend at the elbows to lower dumbbell down behind your head

Dumbbell Overhead Tricep Extension

Resistance Circuit

Banded Crunch

Banded Oblique Crunch

- Keep your legs extended and core engaged

Flutter kicks

Core

YouTube “Sally Song workout”

Bring Sally up = extended arms for push up and legs and upper body off ground for v up
Bring Sally down = bent arms for push up and straight body for v up

V Up

Finisher - Sally

W5/D2 Push

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 😜

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.

W5/D2 Push

Community

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