Name: Playbook - Boss Everline - W1/D4
Uploaded: 2021-04-22T14:07:56.045Z
Duration: 45 min
Description: W1/D4

Steven

Junior Mapati

Kari

A1. Banded glute bridge 3x12-15 
A2. DB RDL 3x12-15
A3. Single DB step up 3x12-15

B1. Lying on stomach banded leg curl 4x8-10
B2. Banded good morning 4x10

C1. Cossack squat 3x10 each leg C2. Banded Jump squats 3x15
C3. Walking lunges 3x8-10 each leg

- Start with upper back supported on bench, knees at 90 degrees with band under feet and around hips
- Place dumbbell on hips and lower glutes down 
- Lift hips back up engaging glutes

Banded DB hip thrusts

- Hinge at the hips to come down
- Keep a neutral spine as you come down
- Go down until you reach shin height
- Pull up engaging your hamstrings and glutes

DB romanian deadlifts

- 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

Superset A

- 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

- Hinge at the hips 
- Keep a neutral spine 
- Engage glutes as you come forward

Banded good morning

Superset B

-Stand in a wide stance 
-Lower with majority of weight on ne leg and the other extending strait 
-Stand up and back to center
-Repeat

Cossack squat

- Place the band on your waist 
- Hinge at the hips as you come down 
- Reach parallel and explode up

Banded jump squats

- Keep your chest up
- Step forward 
- Bring your back knee down until both legs are at 90 degrees
- Step forward

Walking db lunges

Superset C

W1/D4

Had to pace myself. But got through it. Had to modify with all the squat exercises but still made it

Valinda

Yahmeela

W1/D1

Chloe

W1/D2

Marissa

Your workouts are changing my life man!!  DUES PAID!! ✅✅💪🏿

W1/D3

Incredible

W2/D1

Great ! My legs and glutes hurt so bad but in a good way!

Caitlyn

AYYY DISCIPLINE OVER MOTIVATION!!! 🔥🔥🔥✅✅✅💪🏿💪🏿💪🏿💪🏿

W2/D2

LETS DO A INSTAGRAM LIVE SOMEDAY BOSS!!! I’m working out here ! ✅✅🔑🔑🔑

Great workout!  Thank you again for another burner!! 🔥

W2/D3

Ayyyyy finishing this week strong!!! 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿✅✅✅✅✅✅

Been a few days. Got it done!  Loved it!!!!

W2/D4

Great day to get after it and wanting more and more each day!!! LESSSSSS GOOOO!! Discipline over motivation!!!! 💪🏿💪🏿💪🏿💪🏿💪🏿

W3/D1

OUT HERE WORKING!!! ✅✅✅💪🏿💪🏿💪🏿💪🏿

W3/D2

W3/D3

Discipline over motivation!!! 👏🏾👏🏾👏🏾👏🏾🔥🔥🔥🔥🔥🔥🔥🔥💪🏿💪🏿💪🏿💪🏿💪🏿

W3/D4

MONDAY MONDAY MONDAY WORK!!!! 💪🏿💪🏿💪🏿💪🏿💪🏿🔥🔥🔥🔥🔥🔥🔥🔥🔥❤️

W4/D1

W4/D2

W4/D3

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

W4/D4

Can you plz make a upper body/core focused version.

W5/D1

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

W5/D2

Work!!! 💪🏿💪🏿💪🏿💪🏿💪🏿

W5/D3

W5/D4

W6/D1

Yesssssirrrr!!! 💪🏿💪🏿💪🏿💪🏿

W6/D2

W6/D3

PROGRAM FINISHED!!!! 🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾💯💯💯💯✅✅✅✅

W1/D4

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