Name: Playbook - Boss Everline - W3/D1
Uploaded: 2022-10-11T16:32:16.833Z
Duration: 45 min
Description: W3/D1

Khadija

Mika Terrell

Mike

Great finishing circuit. My legs are toast!

Tracey

Amazing! I have more energy now before I started!

Great! Another leg day killer which is what I need! 🔥🔥🔥🦵🏾

Will

Junior Mapati

brandon  chau

Great Workout to Start out the Week! #MondayMotivation

Chris Maxwell

⁃ DB squat to press 4x10
⁃ Single leg rdl to forward lunge 4x8 each leg

⁃ Split squat 4x10
⁃ DB deadlift 4x10
⁃ DB squat jump 4x8 

⁃ Pause squats 3x12 
⁃ Prisioner squats 3x30
⁃ Jog/fan bike 3x 30 seconds

- Flex at the knees and hips to come down
- Come down until your legs reach 90 degrees 
- Push through your heels extending your legs 
- Use the momentum to press the dumbbells above you when you reach the top of the squat

DB squat to press

Single leg RDL to lunge

Superset

-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

- Hinge at the hips to come down
- Keep a neutral spine as you come down
- Go down until you reach shin height
- Pull up engaging your hamstrings and glutes

DB romanian deadlifts

- Flex at the knees and hips to come down
- Come down until your legs reach 90 degrees 
- Explode up 
- Land softly 
- Keep you chest up thought out the exercise

DB squat jumps

Circuit

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause squats

-Start in squat position with hands on your head
Squat and then brig your knee up and tap it to the opposite elbow 
-Repeat both directions

Prisoner squat to knee to elbow

Jog/fan bike

W3/D1

Jordan

How to end your workout!!

jace 

That last circuit got me good! Great Work 💪🏾

Orlando

After doing the C4 Foundation Training‼️ My body is amp up an ready for this challenge. I did my 2 miles before the workout. Definitely got that work in today. “Everybody want to be great but nobody want to put the work in.”

Tyeisha

W1/D1

Nigel

W1/D2

Thanks for the workout big Dawg! Smoked it 💨

Adonis

W1/D3

Those tricep push-ups and renegade rows 🥵

W1/D4

Was sick but back to it 💪🏻💪🏻💪🏻

Appreciate all your workouts, make some challenging once, where I really am push myself

W3/D1

Community

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