Name: Playbook - Boss Everline - W1/D2 Lower
Uploaded: 2021-04-22T14:05:31.898Z
Duration: 45 min
Description: W1/D2 Lower

Ethan W

I asked google who’s the best on playbook and this name came up. I’m not disappointed

Kylie

Jordan

Sophie

Mike

Great, just getting back into it and great work out!

Blake

Brendan

Julie

Anna

Denzal

Lyonel

Discipline over motivation ‼️‼️‼️😤😤😤

Junior mapati

Mahad

Great lower body dumbbell workout. Feeling great

Justin

Roberto

Killer workout brotha 💯💪🏾✊🏾

Brandon Mullen

mickael

Russell

I have sweat more in these 45min then I do on my normal hour and half workouts at the gym

James

Danny

Feeling great. This program is awesome and I am looking forward to the upcoming workouts.

Ryan

Loved this. Will definitely be working into my regular rotation

Alissa

Wow, leave it to you to show us how to party hard and workout harder! 🥵 #balance!

Aves

Iggy

EARLY MORNING WORK ! 💪🏿💪🏿💪🏿

Junior Mapati

Ashley

Stephen

Steven

Ejaay

Adrian Martinez

Really good. I was sweating much more than I expected 👍🏼

Anonymous

Eugenija

Lisa

Love your creativity with new exercises and fusion movements. 
Exercise Innovation at it’s finest 🤟🏽

John

Didnt get finish started having back and hip spams 3/4 super sets in and called it quits with a good walk. Will go back to it after testing back.

mitchell

Joel

Leroy Gethers

Richard

Christian

Vanessa

Much harder today. 35 min of consistent work. The lack of rests definitely kept my heart rate up.

Chloe

Jada

Olivér Tollasi

Addison

Burned 423 calories during this workout! 🔥

Samantha

Lower
A1. Rear foot elevated split squat 4x8 each leg
A2. DB Glute bridge on floor 4x12-15

B1. DB goblet squat 4x12
B2. Single leg Lateral hop to hop straight up 4x10 each leg

C1. Staggered stance DB RDL 3x10 each leg
C2. Bodyweight reverse lunge to high knee drive and hop 3x10 each leg

D1. High knees holding DB overhead 3x30 seconds
D2. Single arm DB swing 3x30 seconds (In a KB swing stance, hold a DB with one arm and swing for 15 seconds, switching arms halfway through to finish the next 15 seconds)

-Stand in front of a bench or platform with one foot elevated and back onto the platform
-Squat down on the leg planted on the ground
-Stand up out of squat 
-Repeat

Bulgarian split squat

-Lay on the ground with your feet planted on the ground and your hands along the ground for stability 
-Raise your hips off the ground into a bridge while squeezing your glutes
-Lower and repeat

Glute bridge

Superset A

- 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

- Start on first foot hop laterally to opposite foot
- Immediately hop straight up bringing knee forward

Lateral hop to single leg hop

Superset B

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

Db staggered stance RDL

- Start with feet shoulder width apart
- Step back with first foot until knees are 90 degrees keeping chest up
- Quickly bring first knee up to chest and hop on opposite foot

Reverse lunge to high knee hop

Superset C

- Hinge at the hips pushing your glutes back 
- Explode forward pushing the dumbbell forward 
- Squeeze your glutes as your hips come forward
- The db should come up to shoulder height

DB single arm swings

- Start with feet shoulder width apart and DB overhead
- Lift first knee up towards chest and lower down
-Repeat with opposite leg

High knees with DB overhead

Superset D

W1/D2 Lower

Great workout after 3 weeks out. Looking forward to the next

Sunny Naresh

Amin

W1/D1 Upper

Francois

W1/D3 Upper

Hard after day two got it done tho, great workout 💪

W1/D4 Lower

W2/D1 Upper

W2/D2 Lower

W2/D3 Upper

Milena

W2/D4 Lower

Andrew

W3/D1 Upper

W3/D2 Lower

W3/D3 Upper

W3/D4 Lower

W4/D1 Upper

Rafael Acioo

W4/D2 Lower

It was hard !! I still struggle a lot with plank bird dogs

W4/D3 Upper

W4/D4 Lower

Last set felt tiring..
Good workout, simple and effective for a Monday! 💪🏽

W5/D1 Upper

W5/D2 Lower

Spider pushups  are killer at that point in the workout 🥵

W5/D3 Upper

W5/D4 Lower

I wasn't motivated today at all... Moved my body anyway. 
Last set with no rest was tiring

Good workout to start the week 💪🏻💪🏻💪🏻

W6/D1 Upper

W6/D2 Lower

W6/D3 Upper

The third circuit was spicier than Jalapeños soaked in Absinthe 😅

Another week down 💪🏻💪🏻💪🏻

W6/D4 Lower

Great workout 💪🏻💪🏻💪🏻added bench press at end

W7/D1 Upper

W7/D2 Lower

W7/D3 Upper

Great workout added bench press at end 3 sets

W7/D4 Lower

Great workout need new programs to start 💪🏻💪🏻💪🏻

💪🏻💪🏻💪🏻💪🏻🔥🔥🔥

W8/D1 Upper

W8/D2 Lower

Great workout wasn’t feeling it and got it done 🫡

W8/D3 Upper

Done 💪🏻💪🏻💪🏻🫡🫡🫡

Great program 💪🏻💪🏻💪🏻🔥🔥🔥

W1/D2 Lower

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