Name: Playbook - Boss Everline - W3/D2
Uploaded: 2022-10-11T16:32:16.838Z
Duration: 45 min
Description: W3/D2

Mike

Orlando

Junior Mapati

Give alternative move for tricep push-ups!!

WE OUT HERE!!! 💪🏿💪🏿💪🏿💪🏿💯💯💯

brandon  chau

⁃ Hips up floor bench 4x12
⁃ Tricep pushups 4x12 (this version instead of just tucking elbows, let forearms and elbows touch ground)
⁃ DB bench hammer curls 4x12

⁃ Db alternating  flat bench 4x10
⁃ Diamond 4x10-12 
⁃ Wall sit curls 4x10 

⁃ Plank reaches 3x30
⁃ Side plank 3x30 seconds each side
⁃ Russian twists 3x30 each side

- 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

- Start in pushup position on forearms
- Keep neutral spine and press up until elbows are straight

Tricep push-up

- Place your chest on a bench 
- The top of your chest should be on the edge of the bench
- Hold the dumbbells with your arms extended
- Curl the db’s up squeezing your biceps at the top
- Come down in a controlled motion

Bench hammer curls

Circuit

- Start with both arms extended engaging your chest 
- Lower one dumbbell while you keep the other extended 
- Keep your core braced

Alternating DB flat bench press

-Start in pushup position plank with your hands together touching thus and pointer fingers (diamond shape)
-Perform full range of motion pushup (tricep focus)
-Repeat

Diamond push ups

Wall sit curls

- 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

- Place your forearm on the floor 
- Raise your hips
- Hold the position
- Engage your core throughout the exercise

Side plank

- Sit on your butt with your legs elevated 
- Lean back to about 45 degrees
- Rotate your torso from side to side tapping the ground on both sides of your body 
- Repeat back and forth

Russian twist

W3/D2

Jordan

How to end your workout!!

jace 

That last circuit got me good! Great Work 💪🏾

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 🥵

Khadija

W1/D4

Was sick but back to it 💪🏻💪🏻💪🏻

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

W3/D2

Community

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