Name: Playbook - Boss Everline - W2/D4 Legs
Uploaded: 2021-01-18T11:47:29.289Z
Duration: 45 min
Description: W2/D4 Legs

Mike

Milena

Tyeisha

Govardhanan

Jose Gomez

Whew 😅 what a session! I saved the mile run for the end of the workout so I could go heavier on the lift and man-o-man, imma feel this one for a couple days!

Rachael S. Olinger

Patricia

I had my second son 4 months ago and this program is helping alot. 👌

Brooklynstar

Another excellent day in the lab with boss!!!🥊🥊💪🏾💪🏾

Single leg RDL I wasn't supposed to struggle for me I tried it with no weights I tried it with weights I just couldn't do them is there another substitute for them or another way I could do those cool thank you

Antonio

Raymond

Adam

Staying accountable!! Yesterday was a much needed Yoga session!! 💪🏼💪🏼🔥🔥

Joel

Stella got her groove back baby! Burned 1180 calories, upped the weight and was able to complete all reps & sets!

Yazzi

Anthony

Thomas Hampton

Jordan

Jennifer

Jozanne

Would be nice to know single arm/leg exercises if it’s for example, 12 each side or 12 total (I.e. 6each side)

Michael

Did so much better on plank reach this time!!! 💪🏽

Joseph Marin

Badass leg day workout. Still struggling with those single leg RDL but getting better

Shelinder

Lisa

Sean Cobb

Steven

Mika

Was good, feel like little repetitive? Don’t feel like my legs are hammered after it ...

Alex

Joshua J Ivory

Kishan

Some solid sweating today. Quick question about the single leg rows. You mean for us to do 10 on each side per round right? So 20 rows each round?

Emiko

Where did you come from... “Never gets easy we just get better”.

Jonathan Favors

Amazing! Some of the exercises I can’t finish. I should start writing down the reps and try to improve every time

soufiane

Great!  Getting stronger and stronger everyday!

Elijah Figueroa

Roderick

Great leg workout today! 🏋🏻‍♀️

Justin

Dante

Donovan

Doug

Incredible

Was this supposed to be legs and back? Because there was definitely a good amount of back and not just heavy legs

Angela

Couple days to handle some family stuff but picking up where I left off.  

I really struggle with lateral raises.  Any suggestions?

Karly

1 mile run

Set 1
DB single leg bent over row 
DB split lunge 
 
Set 2
Inverted row 
DB single leg rdl 
Plank reaches 
 
Set 3
DB incline Y raise
Single arm db swings 
Single leg banded curls

Recommended to run 1 mile finishing in under 10 minutes. If you need to walk, aim to finish under 12 minutes.

1 mile run

- Hinge at the hips coming down with the dumbbells
- Raise your leg and gold the position
- Pull the dumbbells toward you engaging your lats 
- Keep your spine in a neutral position with your core engaged

Single leg bentover row

Split lunge

Set 1

- Hinge at the hips coming down
- As your come down raise your leg engaging your glute
- Come down with the dumbbell to shin height 
- Pull the dumbbell up engaging your hamstrings and glutes

Single leg RDL

- 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

Set 2

- Lay on the bench with two dumbbells in your hands
- The top of your chest should be at the top of the bench
- Raise the dumbbells engaging your shoulders 
- Come down in a controlled motion

DB incline raises

- Hinge at the hips pushing your glutes back 
- Explode forward pushing the dumbbell forward 
- Squeeze your glutes as your hips come forward
- The db should come up to shoulder height

DB single arm swings

- Lay on the floor face down
- Bring your heel towards your glute 
- Engage your hamstrings as your come forward 
- Return in a controlled motion

Single leg banded curls

Set 3

W2/D4 Legs

Brandon

Mitchell Life

W1/D1 Legs and abs

Shaggy

Elizabeth

Kenneth

W1/D2 Chest and biceps

Good workout. I did a couple more sets than the listed but shoulders on fire.

Blake

W1/D3 Shoulders triceps

I did jump rope for 10 min straight instead of running 1 mile bc my baby is asleep. Is it also good for the program?
Anyway it was hard especially the rdl to lunge

W1/D4 Back and hamstrings

Very humbling and tough for being so basic. I wasn’t ready for that volume of sit-ups.

W2/D4 Legs

Community

More workouts from Boss Everline