Name: Playbook - Dakota Meyer - W5/D4 Legs
Uploaded: 2022-04-01T20:19:33.137Z
Duration: 60 min
Description: W5/D4 Legs

WEEK 5: Day 4
WORKOUT: Legs
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WARM UP: 2 Rounds
Walking Lunge - 20 each leg
Air Squat - 30

RESISTANCE CIRCUIT: 30min AMRAP
BB Squat - 30’s (10 low, 10 high, 10 full)
KB Swing - 15 rest pause to 30
DB Box Step Up - 15 each leg
KB Sumo Squat - 15 rest pause to 30
Banded Buddy Sprint - 30m

CORE: 10min AMRAP
Heel Taps - 30
Hollow Body Reverse Crunch - 10
Band Resisted Lying SL Tuck - 15 each side

FINISHER: 10min AMRAP
Cannonball DB Squat - 20
DB Front Rack Lunge - 10 each leg
Single Leg DB Hip Bridge - 20 each leg

- 15 reps each leg

- Lunge forward alternating legs

- Don't allow your front knee to surpass your toes

- Front leg should be bent 90°

Walking Lunge

- 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

Warm Up

- 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

Kettlebell Swing

- 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 

- Alternate sides each rep

Dumbbell Step Up

- 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

Kettlebell Sumo Squat

Banded Buddy Sprint

Resistance Circuit

Heel Taps

Hollow Body Reverse Crunch

Band Resisted Lying Single Leg Tuck

Core

Cannonball Dumbbell Squat

Dumbbell Front Rack Lunge

Dumbbell Single Leg Hip Bridge

Finisher

W5/D4 Legs

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 😜

Katie

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/D4 Legs

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