Name: Playbook - Boss Everline - W2/D1
Uploaded: 2021-12-31T13:26:57.756Z
Duration: 45 min
Description: W2/D1

Great! When it is alternating please clarify if the listed reps is per side or total.

Mika Terrell

Jonathan Favors

Fire 🔥 🔥🔥🔥 my legs are what I’m working on so I felt that burn today!

Will

Good stuff!  Would love an alternate for the pistol squats

Mike

HAPPY MONDAY!! 💪🏿💪🏿💪🏿💪🏿

Junior mapati

🔥🔥 WORKOUT TO START WEEK 2! LET’S GO! 💪🏾

Chris Maxwell

⁃ Alternating forward lunge 4x10 each leg
⁃ Jump lunges 4x20 total
⁃ Pistol squat 4x8 each leg

⁃ Bulgarian split squat 4x10 each leg
⁃ DB hip thrusts 4x15-20
⁃ 180 jumps 4x10 (if no box, perform controlled, explosive jumps going for height,
not speed)

⁃ Heel elevated paused goblet squat 3x8-10 (pause for 3 seconds in bottom of rep)
⁃ Staggered stance single dB rdl 3x10 each leg (whatever leg is performing the rdl, hold the dB in the opposite hand)

-Stand with your feet Shoulder width apart 
-Step forward into a lunge
-Step back to starting position
-Repeat alternating legs back and forth

Alternating forward lunge

- Start with a shoulder width stance
- Hop and land with a wide stance with one foot in front of the other
- Bring your back knee down until both legs are at 90 degrees
- Hop switching your foot position in mid-air
- Keep your chest up

Jumping lunges

Single leg squat

Circuit

-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 legs bent
- Push through your heels raising your hips off the ground 
- Squeeze your glutes as you go up

DB hip thrusters

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly  and repeat

180 Jump squats

- Start with both heels elevated on a plate with dumbbell in front of chest
- Keep feet close together
- Push hips back and lower down until knees are 90 degrees

Elevated heel goblet squat

- 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

W2/D1

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