Name: Playbook - Dakota Meyer - W6/D4 Legs
Uploaded: 2022-04-12T11:33:04.769Z
Duration: 60 min
Description: W6/D4 Legs

WEEK 6: Day 4
WORKOUT: Legs
____________________
WARM UP: 2 Rounds
PYP - 15/12 kcal
Banded Lateral Shuffle - 20/side
High Knees - 15m
Butt Kicks - 15m

RESISTANCE CIRCUIT: 30min AMRAP
BB Squat - 15
Banded Nordic Curl - 15
DB Box Step Up - 15/side
Banded Pistol Squat - 15/side
Sled Push/Pull - 30m

CORE: 10min AMRAP
Sit Up - 25
Hollow Body Flutter Kick - 50
Wipers - 8/side

FINISHER: 10min AMRAP
BB Pulse Squat - 50
BB Static Lunge - 15 each leg
BB Good Morning - 20

Pick One: Bike/Ski/Rower/Run

Banded Lateral Shuffle

High Knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt Kicks

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

Banded Nordic Curl

- 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

Band Assisted Pistol Squat

Banded Buddy Sprint

Sled Push/Pull

Resistance Circuit

Sit Up

- Lying with your arms extended and your shoulders off the ground
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated throughout the movement

Hollow Body Flutter Kick

Wipers

Core

Barbell Pulse Squat

Barbell Static Lunge

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell Good Morning

Finisher

W6/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.

W6/D4 Legs

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