Name: Playbook - Boss Everline - W1/D4 Back and hamstrings
Uploaded: 2021-01-18T11:45:01.206Z
Duration: 45 min
Description: W1/D4 Back and hamstrings

Mike

I did jump rope for 10 min straight instead of running 1 mile bc my baby is asleep. Is it also good for the program?
Anyway it was hard especially the rdl to lunge

Milena

Tyeisha

Great workout thanks bro 💪🏻💪🏻💪🏻

Kevin

Brandon Mullen

Tariro

Nita

Koyo

Alvin T

Justin

Jose Gomez

Jose

maite

Brandon

Your workouts are a killer but I look forward to them.

Patricia

Shirreefa

I'm dead, but in a good way. 😅💪🔥

Brooklynstar

Really had to dig deep with this one. Workouts just keep getting harder, but it gives me more motivation not to stop!

Sidney

Chrisitan Bynum

I had skipped this one glad I came back and completed it..good work 💪🏾

Raymond

Tough!! But worth it. Your video keeps me going. Idk how many times I feel like I'm gonna cut the workout short or take a way longer rest but watching you do the exercise keeps me motivated.

Joshua Oquendo

V’Dollas

Joel

Was another great one. Have a question though, your “do epic shit” tshirt shows out of stock for all sizes minus small. Are they going to be re-stocked or gone for good? In need of a medium 😂

Justin Bauer

Got it done ! It not every day but !! ✔️

Leroy Gethers

These bitches ain’t ready for me this summer

Agustin

Alex

Those Single Leg RDL to Lunges were killer. I did 12 reps each leg each set. Was that the right way to do it?

Caden

Oshane

Anthony

kendrick

Keltric

Ryan

John Baker

Adrian

Mika

Love the video platform, it’s helps tremendously! Thank you for an awesome workout app!

Thomas Hampton

Curran

Olivier

Do you have tips for fatigued grips? I feel like I could do more weight for single RDL & lunges, but my forearms were exhausted at that point 🙁

Marissa

Kenneth

Trying to tighten and build the bottom half. Any suggestions on weight? I’m athletic and having been working out for years but since the pandemic I don’t have the options of heavier weight like at the gym. What weight amount do you suggest for me to get?

Jennifer

Maybe more stuff, good well rounded workout though!

Roger

Emiko

1 mile run

Set 1
DB bent over row 
Single leg rdl to lunge 
 
Set 2
DB plank row (bench)
DB bentover flies 
Seated in and outs
 
Set 3
DB skier row 
Band hamstring curls

Recommended to run 1 mile finishing in under 10 minutes. If you need to walk, aim to finish under 12 minutes.

1 mile run

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close toy our body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent over row

Single leg RDL to lunge

Set 1

- Place your forearm in a bench and hold on to a DB with your opposite hand
- Keeping your back as straight as possible pull the dumbbell up
- Keep your elbow close to our body 
- Engage your lat as you come up

Bench plank row

- Hinge at the hips leaning forward 
- Keep your back straight and core tight
- With your thumbs facing up
raise the dumbbells 
- Come up until you reach shoulder height
- Engage the back of your shoulders

Bentover DB files

- Sit on the floor with your legs extended 
- Bring your knees in toward your chest 
- Engage your abs as you come in
- Extend your legs without touching the floor

Seated in & outs

Set 2

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Keep your back straight 
- Raise your dumbbells engaging the back of your shoulders

Bentover ski rows

- Lay on the floor face down
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips are on the ground

Banded hamstring curls

Set 3

W1/D4 Back and hamstrings

Mitchell Life

W1/D1 Legs and abs

Shaggy

Elizabeth

W1/D2 Chest and biceps

Good workout. I did a couple more sets than the listed but shoulders on fire.

Blake

W1/D3 Shoulders triceps

Very humbling and tough for being so basic. I wasn’t ready for that volume of sit-ups.

Rashad

W1/D5 Legs and core

W2/D1 Back and hamstrings

Great workout but it reminds me how weak I am...

W2/D2 Chest

W2/D3 Shoulder and tricep

W2/D4 Legs

This one killed me this morning great workout though

W2/D5 Fullbody

Was just enough to be tough. Really good!

I’ve been off it for while this was exactly what I needed.

Mido

W3/D1 Legs and abs

Good workout wasn’t feeling it but got it done 💪🏻💪🏻

W3/D2 Chest and biceps

Larissa

W3/D3 Shoulders triceps

Snooby Consty

A good workout today. I’m not sure about the grip on the bent over db exercise which I noticed added tension to the shoulders. I just have to be conscious of packing my shoulder and watching the grip to not aggravate a injury.

Gabe

W3/D4 Back and hamstrings

Khadija

W3/D5 Legs and core

W4/D1 Back and hamstrings

Nandio

W4/D2 Chest

Little dehydrated this morning do I didn’t do the last round…. We’ll be more prepared tomorrow

W1/D4 Back and hamstrings

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