Name: Playbook - Boss Everline - W3/D3
Uploaded: 2021-04-22T14:07:56.077Z
Duration: 45 min
Description: W3/D3

Kari

A1. Heel elevated DB goblet squat 4x8-10 
A2. DB goblet squat 4x8-10

B1. Lateral Step up 4x10-12
B2. Banded Hip thrust 4x15 (wrap band under both heels and over legs)

C1. Rear foot elevated split squat 3x15 
C2. Banded glute kickback 3x15-20

D1. Single leg hip thrust 3x15 each leg
D2. Banded glute lunge 3x15 each leg (set band around pole all the way on the ground, wrap band around working leg, perform reverse lunge driving through glute

- Start with a shoulder width stance 
- Hold the dumbbells by the top
- Flex at your knees and hips to come down
- Come down until you reach 90 degrees 
- Push through your heels to come up
- Keep your chest up

DB goblet squat

Heel elevated DB goblet squat

Superset A

- Place first foot up on bench with dumbbell in opposite hand
- Step through fist foot and lift up second foot to the height of bench

Lateral step-ups

- Start with upper back supported on bench, knees at 90 degrees with band under feet and around hips
- Place dumbbell on hips and lower glutes down 
- Lift hips back up engaging glutes

Banded DB hip thrusts

Superset B

-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

Band kickbacks

Superset C

- Start with upper back on bench and hips up
- Lift one foot off the floor and lower glutes
- Lift hips back up engaging glutes and hamstring

Single leg hip thrusts

- Step back
- Keep your chest up
- Place band around working leg 
- Drive through glute

Banded glute lunge

Superset D

W3/D3

Had to pace myself. But got through it. Had to modify with all the squat exercises but still made it

Valinda

Yahmeela

W1/D1

Steven

Chloe

W1/D2

Marissa

Your workouts are changing my life man!!  DUES PAID!! ✅✅💪🏿

Junior Mapati

W1/D3

W1/D4

Incredible

W2/D1

Great ! My legs and glutes hurt so bad but in a good way!

Caitlyn

AYYY DISCIPLINE OVER MOTIVATION!!! 🔥🔥🔥✅✅✅💪🏿💪🏿💪🏿💪🏿

W2/D2

LETS DO A INSTAGRAM LIVE SOMEDAY BOSS!!! I’m working out here ! ✅✅🔑🔑🔑

Great workout!  Thank you again for another burner!! 🔥

W2/D3

Ayyyyy finishing this week strong!!! 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿✅✅✅✅✅✅

Been a few days. Got it done!  Loved it!!!!

W2/D4

Great day to get after it and wanting more and more each day!!! LESSSSSS GOOOO!! Discipline over motivation!!!! 💪🏿💪🏿💪🏿💪🏿💪🏿

W3/D1

OUT HERE WORKING!!! ✅✅✅💪🏿💪🏿💪🏿💪🏿

W3/D2

Discipline over motivation!!! 👏🏾👏🏾👏🏾👏🏾🔥🔥🔥🔥🔥🔥🔥🔥💪🏿💪🏿💪🏿💪🏿💪🏿

W3/D4

MONDAY MONDAY MONDAY WORK!!!! 💪🏿💪🏿💪🏿💪🏿💪🏿🔥🔥🔥🔥🔥🔥🔥🔥🔥❤️

W4/D1

W4/D2

W4/D3

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

W4/D4

Can you plz make a upper body/core focused version.

W5/D1

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

W5/D2

Work!!! 💪🏿💪🏿💪🏿💪🏿💪🏿

W5/D3

W5/D4

W6/D1

Yesssssirrrr!!! 💪🏿💪🏿💪🏿💪🏿

W6/D2

W6/D3

PROGRAM FINISHED!!!! 🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾🙌🏾💯💯💯💯✅✅✅✅

W3/D3

Community

More workouts from Boss Everline