Name: Playbook - Boss Everline - W1/D4
Uploaded: 2022-10-11T16:32:16.795Z
Duration: 45 min
Description: W1/D4

Mike

Those tricep push-ups and renegade rows 🥵

Orlando

Khadija

Junior Mapati

Mika Terrell

Julie

If you thought I was about to do 3 rounds of those renegade rows.... you outta yo GAWT DAM mind..... I did it tho 💁🏾‍♀️👹

Yazzi

Tracey

HORRIBLE!! I’m dying and triceps on fire!

Alison

Brett

Oh I’m pushing through! This gonna be a rough 6 weeks but I’m ready! Let’s get it GYM-MORNING also congrats on baby #2 man that’s awesome!

Nolan

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

⁃ Hang clean to press 4x10
⁃ Forward lunge to lateral lunge  4x8 each leg
⁃ Spidermans 4x10 each side

⁃ Neutral grip, static, alternating db bench (tight elbows to target triceps more) 4x8-10 each side
⁃ DB skull crushers 4x12
⁃ Tricep pushups 4x15

⁃ Renegade row 3x12
⁃ DB tricep kickback 3x15
⁃ Bodyweight shoot throughs 3x10 each side

- Start with DB at sides
- Lower weights just above knees clean weights up to shoulders
- Press up overhead and return to start

Hang clean to press

-Step forward in to a lunge and back up
-With the same leg step out wide laterally and perform a side lunge 
-Repeat back and side

Forward lunge to lateral lunge

- Start in a push-up position 
- Bring your knee toward your elbow squeezing your core
- Return your leg to the starting position
- Repeat on the opposite side
- Keep your core engaged

Spidermans

Circuit

- Start with both arms extended engaging your chest 
- Lower one dumbbell while you keep the other extended 
- Keep your core braced

Alternating DB flat bench press

- Start in lying position with dumbbells straight overhead
- Lower down towards the skull until elbows are at 90 degrees

Skull crushers

- Start in pushup position on forearms
- Keep neutral spine and press up until elbows are straight

Tricep push-up

Renegade row

- Hinge at the hips leaning forward 
- Keep your back straight And your arms parallel with the floor
- Raise the dumbbells engaging your triceps 
- Make sure only your forearm is moving

DB tricep kickbacks

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg threw
- Tap that foot with your upper hand
- Repeat both directions

Shoot through

W1/D4

Jordan

How to end your workout!!

jace 

That last circuit got me good! Great Work 💪🏾

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

W1/D1

Nigel

W1/D2

Thanks for the workout big Dawg! Smoked it 💨

Adonis

W1/D3

Was sick but back to it 💪🏻💪🏻💪🏻

Appreciate all your workouts, make some challenging once, where I really am push myself

W1/D4

Community

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