Name: Playbook - Boss Everline - W1/D1
Uploaded: 2021-12-31T13:26:57.729Z
Duration: 45 min
Description: W1/D1

Jera Donner

After doing the C4 Foundation Training‼️ My body is amp up an ready for this challenge. I did my 2 miles before the workout. Definitely got that work in today. “Everybody want to be great but nobody want to put the work in.”

Tyeisha

New Program to start the week!! Discipline over motivation‼️‼️‼️‼️‼️💯💯💯

Junior mapati

Mika Terrell

Wasn’t sure it was 20 each leg for the lunges, but badass workout. Kicked my ass!

Ryan

First workout was good. I could definitely tell what the focus area was while doing the workout. Loved it. Thank you again.

Shaine Graham

This was everything. It’s my first day so I did everything but I  cut the numbers in half because I gotta go to work. I know now that I gotta start earlier than today. I’m sweating like a dog🥵. Can’t wait til tomorrow !

Cyrenna

At first I thought it was cake until I did the walking lunges and squat jumps 😂 
Ima go hit the 2mile run right now 🙏🏼💪🏼

Michael Ruiz

Day 1 complete!!! Going to have a better turn around the second time!! #DisciplineOverMotivation

Joshua

Marco

Slade

That workout took my by surprise, Initially I thought it was going to be something easy to accomplish for my first official workout. But after the hamstring curls i realized it was a lot harder than it looked!

Taven

Suit

Rodgino

Ms. Dennie

Franklin

As a trainer I will say this workout kicked my A** 😂 I feel so good after this workout! I’m ready for day 2!

Will

Alex

Lisa

David

It was tough man!  Haven’t worked out in a bit.  I switched legs on a couple exercises, it didn’t instruct to do so but took it that way

Mike

Angelo

Keilahn

Tough Workout! But I feel stronger and the explosiveness was good. It was good way to start my day. People in the gym all wanted to know where did I get the creativity

Darnell Fuller

Trinity

Brett

Kwan

Theo

Chloe

DAY 1 of the new program done ! I’m winning this ! 👀👀👀💪🏿💪🏿💪🏿💪🏿

⁃ Hamstring curl on sliders/socks 4x12
⁃ DB RDL 4x8

⁃ Goblet squat 4x10
⁃ DB step up 4x10

⁃ DB walking lunges 3x20 steps
⁃ Jump lunges 3x20
⁃ Mountain climbers 3x40

-Lay on the ground with your heels on furniture sliders
-Side your heels towards your butts
-Slide your feet back away from you 
-Repeat

Hamstring curls with sliders

- Start with legs staggered and weight in front of your leg
- Hinge coming straight down with a slight bend at the knees
- Reach shin height and pull the dumbbell up

Staggered stance RDL

Superset

- Start with a shoulder width stance 
- Hold the dumbbells by the top
- Flex at your knees and hips to come down
- Come down until you reach 90 degrees 
- Push through your heels to come up
- Keep your chest up

DB goblet squat

- 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

Walking db lunges

- 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

-Start in pushu plank position
-Bring one knee at a time towards your elbows quickly and repeatedly

W1/D1

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