Name: Playbook - Boss Everline - W1/D1 Legs and abs
Uploaded: 2021-06-29T16:16:40.972Z
Duration: 45 min
Description: W1/D1 Legs and abs

Venecia

Awesome pushed through it was challenging but I’m loving it day 1 in the pocket !!!

Christina Kohfield

Rachel

Austin

Brandon Mullen

Jarrad

Mike

Jerry

Love these workouts. Easy to follow and I can feel it in my legs already. Thanks 💪🏾🙏🏾

Simminton

Lizzy

How many reps per side? How many reps for 20 sec sit ups??

Brendan

Heart rate definitely pumping. I feel good. It’s 12:41am and I had to make sure I got this workout in. Day 1. On this new life style change I will always remember to keep god first. I’m looking forward to the next workout.

Geanine

great workout. Heart rate stayed elevated And I burned way! More calories than when I do a 2 hour weight training workout.

Kourtney

Awesome workout for my first day back 🙌🏾

Anthony

It was intense. I been in the gym for 3 weeks before trying the app. Definitely targeting things I missed on my daily workout. I’m excited for the grind! Let’s GO! #JustTrain

Tyeisha

Good first day of my workout for the month let’s see how it goes from here

Markas

Francois

Hunter

Gerald Gray 

Jose

Milena

Great 1st workout after 8 weeks of elbow surgery recovery.

Roderick

Terrell Allen

sean

Rasheed

Théo  Métayer 

Would be more precise avec the rep by leg in set 1 and 2.

And also abs, is it 20s and then 20s rest? 

Thanks

Omar Hafeez

Amazing! Before, I would go to the gym unsure of the works out to do but with this app, I now feel confident in going and I definitely put up a sweat.

Edgar Rodriguez

Antone Adams

From Australia play a sport called nrl or rugby league (very similar to the nfl over there) always been inlove with the gym but just didn't know how to train for it properly untill I seen Kevin and my favourite sports star ever Russell Westbrook training with you so I looked into your story and I think it's going to be just the right training I need for pre season 💪

Willis

Daniel

For example you mention do 12 reps of step ups, how many per leg? Or is that the total set for both legs (6 reps each leg or 12 reps each leg for complete set?)

Zunair

1st workout. Solid Butterfly sit-up was tough

Anthony Chatman Jr

Nolan

Brett

It was tough but got thru it, had to pace myself on the step ups and the lunges, day 1 down keep it pushing ✊🏿💯

Reggie Shaw

Hannah

Merci Matix

Dope workout! It’s challenging me in different, yet similar ways to 8-week dumbbell program.

For the butterfly sit-ups, are suggesting to do 20-sec intervals in a 2 min round?

Rodgino

Travis

Christian

It was good, just a little confused on is it 12 , 10, 8 reps on both legs? Do I alternate for 12 total or do I alternate and do 6 on each leg?

Set 1
Lunges 
Bench/box step ups

Set 2
Side lunge 
RDL
 
Set 3
Db squat jump
Lunge jumps 8 each leg (16 total)
 
Abs

- Start with a shoulder width stance holding a db with both hands
- Step forward 
- Bring your back knee down
- Rotate at the bottom position of the lunge
- Engage your core as you rotate
- Step back to the starting position

DB lunges with rotation

- Step up to an elevated surface 
- Push through your leg to bring your opposite leg up
- Reverse the motion to come down
- Keep your chest up and core engaged

DB step ups

Set 1

- Step sideways 
- Bend at the knee to come down
- Keep the opposite leg extended 
- Step back to the initial position engaging your quads

DB side lunge

- Hinge at the hips coming down
- As your come down raise your leg engaging your glute
- Come down with the dumbbell to shin height 
- Pull the dumbbell up engaging your hamstrings and glutes

Single leg RDL

Set 2

- Flex at the knees and hips to come down
- Come down until your legs reach 90 degrees 
- Explode up 
- Land softly 
- Keep you chest up thought out the exercise

DB squat jumps

- Start with a shoulder width stance
- Hop and land with a wide stance with one foot in front of the other
- Bring your back knee down until both legs are at 90 degrees
- Hop switching your foot position in mid-air
- Keep your chest up

Jumping lunges

Set 3

- Lay on the ground with your legs bent
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your abs

W1/D1 Legs and abs

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