Name: Playbook - Boss Everline - W2/D4 Legs
Uploaded: 2021-06-29T16:17:44.826Z
Duration: 45 min
Description: W2/D4 Legs

Rachel

Jarrad

Mike

I’m getting used to the intensity after 2 weeks. Still kicked my but

Peter

Nita

Théo  Métayer 

Iggy

Marc

Steven

Aziz Shahid

Shereece Baltrip

Govardhanan

Villa

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

Venecia

Awesome pushed through it was challenging but I’m loving it day 1 in the pocket !!!

W2/D4 Legs

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