Name: Playbook - Boss Everline - W2/D3
Uploaded: 2021-12-31T13:26:57.766Z
Duration: 45 min
Description: W2/D3

Junior mapati

Mika Terrell

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

Can’t hear the birds chirping but that don’t mean we ain’t already working! Another badass workout

Nolan

⁃ Renegade row 4x12
⁃ Static lateral raise 4x10 each side
⁃ Bear crawls 3 x 30 meters 

⁃ DB row 4x8 each side
⁃ Incline supported rear delt fly 4x15

⁃ DB press 3x12
⁃ Pull ups 3x12-15

Renegade row

- Hold the dumbbells with your palms facing you
- Raise one arm to shoulder height and hold
- Raise the opposite arm and come down in a controlled motion

Static lateral raise

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine
- Reverse the crawl to starting position

Bear crawls

Circuit

- 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

- Engage the back of your shoulder
- Pause at the top and lower slowly

Incline bench reverse flys

- Sit on the floor with your legs extended and back straight
- Press both dumbbells up
- Bring one db down 
- As you push up bring the opposite side down
- Keep your core engaged throughout the movement

Alt shoulder press

- Pull yourself up until your head is over the bar
- Engage your back through out the exercise

W2/D3

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