Name: Playbook - Boss Everline - W2/D3 Upper
Uploaded: 2021-04-22T14:05:31.919Z
Duration: 45 min
Description: W2/D3 Upper

Ethan W

Jordan

Mike

Brendan

Milena

Junior mapati

mickael

Wow that was brutal in the best kind of way!!🤙🤙

Samuel

Steven

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💯💯💯💯

Junior Mapati

Iggy

Kenneth

Absolutely dead after the workout. 16 years old and this was my favourite workout

Bill Tozak

Train your mind!! Let’s go!! 🔥💪🏼🔥

Joel

Chloe

David

Raymond

Most challenged I’ve ever been!🙌🏾💪🏾😅

Getter better each day!!! 💪🏿💪🏿💪🏿💪🏿

The renegade row video and instructions don’t match

Sonja

Alex

Omg i am about to cry... how insane it is though 🥵
Movements were fun but so hard especially the plank bird dog thing at the end. I can’t believe it but i pushed myself harder than i expected (bc i didn’t sleep enough) 
Thank you 😅

*Upper
A1. Renegade row with pushup 4x8-10 each arm
A2. Single arm kneeling clean to press 4x8 each arm

B1. Hips elevated floor DB chest press 3x10
B2. Seated, feet elevated overhead press 3x12
B3. Row + rotation + press 3 x 5 each side 

C1. Birddog row 3x8-10 each arm 
C2. Wall sit lateral raises 3x15
 C3. Plank reaches 3x30 total

- Keep your core tight and arms extended as you pull the dumbbell up
- Engage your lat as you pull 
- Repeat on the opposite side

Renegade row

- Start on one knee with the other knee bent 90 degrees and dumbbell at side
- Clean dumbbell to shoulder and press overhead

Kneeling single arm clean to press

Superset A

- Start by lying on the floor knees bent 90 degrees and glutes off the floor
- Press dumbbells up, staying at chest level

Hips elevated floor chest press

Row + rotation + press

- Start in a seated position with legs straight and lifted a few inches off the floor
- Press weights up overhead

Feet elevated overhead DB press

Tri-set B

Wall sit lateral raise

- Start in a low plank position 
- Extend one arm and touch the floor
- Repeat on the opposite side
- Keep your core engaged and your spine in a neutral position

Plank reach

-Start in a pushup plank position with feet wide for stability
-Left one leg and opposite arm into the air extended
-Bring the knee and elbow of elevated limbs together
-Extend and repeat

Plank bird dogs

Triset C

W2/D3 Upper

Great workout after 3 weeks out. Looking forward to the next

Sunny Naresh

Amin

W1/D1 Upper

I asked google who’s the best on playbook and this name came up. I’m not disappointed

W2/D3 Upper

Community

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