Name: Playbook - Dakota Meyer - W6/D1 Upper Body - Push Ups
Uploaded: 2022-02-27T10:32:33.141Z
Duration: 60 min
Description: W6/D1 Upper Body - Push Ups

||  Week 6 - Day 1  ||

||  The Workout  ||

- UPPER BODY -

||  Warm Up  ||

- 10-Min EMOM -
PYP  - 10/7 kcal

||  Resistance  ||

Push Ups - 3 x Failure 

- 3 Rounds -
Upper -
Chest Dips - 25
DB Incline Press - 20
DB Seal Row - 25
KB Straight Arm Pull Over - 20
KB Upright Row - 25
DB Front/Side Raise - 30 total
Plate Bicep Curl - 30
Tricep Bench Dips - 30

- 3 Rounds -
Abs - 
Sit Up - 20
DB Standing Oblique Crunch - 15 each side
Oblique Sit Up - 15 each side

||  Finisher  ||

- 10-Min EMOM -
Burpee - 8

- 10-min EMOM -

Pick one: Bike/Row/Ski

10/7kcal complete each round and then rest the remaining time before each minute elapses.

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower

Warm 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

Chest Dip

Dumbbell Incline Chest Press

- Lay face down on the bench
- Row the dumbbells up toward the lower part of our ribs
- Lower the dumbbells down forward of your chest during the eccentric portion of the movement

Dumbbell Seal Row

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell Pullover

DB Front/Side Raise

Plate Bicep Curl

Bench Tricep Dip

Workout - Upper Body

Sit Up

Dumbbell Standing Oblique Crunch

Oblique Sit Up

- Stand shoulder width apart

- Place your hands on the floor in front of you

- Hop back bringing your body down to the floor

- Hop forward placing your feet on the floor

- Jump up in the air and bring your hands over your head

Burpee

Finisher

W6/D1 Upper Body - Push Ups

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.

W6/D1 Upper Body - Push Ups

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