Name: Playbook - Boss Everline - W1/D4 Back and hamstrings
Uploaded: 2021-06-29T16:17:04.102Z
Duration: 45 min
Description: W1/D4 Back and hamstrings

It was challenging but felt really good. Thank you for this workouts!

Jack

Mike

Jarrad

Kourtney

Jerry

Kendal

Anthony

It was great. Legs in Pain. I had to double up on the workout to get my normal rest days. So far Good an challenging especially with the dumbbells. You get what you put in! #LetsGo!

Tyeisha

Last set i was tired but i did it 💪🏽
Thanks

Milena

Théo  Métayer 

Koyo

That was a tough one but pushed through it

Hannah

Iggy

Nolan

Seemed to be more of an endurance workout. Prefer the shorter shaper intense workouts like the others

Whew dope workout! I’m sweating like crazy and I feel it pain. Thanks again brother

Christian

I’m about to finish week one and 😪 I work out regularly in the gym but this plan is crazy. I haven’t been this sore in a minute!

Melissa

Taniesha

Victor Charles

Great! I'm ready for the next level! Let's get it!

Ransom Okpala

Marc

The plank rows were very challenging but i made it thru. It was an overall great session

Mack

Steven

Aziz Shahid

Lisa

Mika

Today’s work was difficult for me but overall great work out

Shereece Baltrip

Govardhanan

Villa

Patricia

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

Venecia

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

Christina Kohfield

W1/D1 Legs and abs

Rachel

Austin

W1/D2 Chest and biceps

W1/D3 Shoulders triceps

W1/D5 Legs and core

W2/D1 Back and hamstrings

W2/D2 Chest

W2/D3 Shoulder and tricep

W2/D4 Legs

Oh man, that was a good one. Like always, THANK YOU!!

W2/D5 Fullbody

W3/D1 Legs and abs

Brendan

W3/D2 Chest and biceps

W3/D3 Shoulders triceps

W3/D4 Back and hamstrings

W3/D5 Legs and core

W4/D1 Back and hamstrings

Omg it was so hard today.. you killed me 😳🥵😭

W4/D2 Chest

W4/D3 Shoulder and tricep

W4/D4 Legs

Great workout need new workouts 💪🏻💪🏻💪🏻

W1/D4 Back and hamstrings

Community

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