Name: Playbook - Boss Everline - W3/D4 Back and hamstrings
Uploaded: 2021-01-18T11:48:38.240Z
Duration: 45 min
Description: W3/D4 Back and hamstrings

Snooby Consty

Mike

A good workout today. I’m not sure about the grip on the bent over db exercise which I noticed added tension to the shoulders. I just have to be conscious of packing my shoulder and watching the grip to not aggravate a injury.

Gabe

Tyeisha

Jennifer

👏🏻👏🏻💪🏻💪🏻👏🏻👏🏻

10 pounds down in 3 weeks. Thank you, Boss.

Patricia

Joel

Markus Witherspoon II

Mika

Anthony

Steven

Incredible

Olivier

Shelinder

Emiko

Joseph Marin

Lisa

Emily Spence

We the best music 🎶!!💪🏾💪🏾💪🏾💪🏾

Xavier

Jonathan Favors

Killed it. Love love LOVE these workouts!

Elijah Figueroa

Chloe

Justin

I want all the smoke!!! 😤😤 keep bringing in those workouts💪💪

It was lit today lol. Got up at 5 and was working out by 5:20. Really love this app! Thanks for all the encouragement!

Martin

Whitney

Haley

Leroy Gethers

Tyler Munoz

moreno brown

Junior Mapati

Again no indication on whether it is per leg or total. Needs fine tuning and clarity. Also I would suggest cool down / stretching in the end. 

Also the fact that I have been doing this workout for three weeks and did not get a response despite the continuous feedback is a bit disappointing. 

I generally love your workouts, and your social media presence. But the program needs to be beefed up and revamped. 

Best,
Shaheen

Shaheen Shaheen

Eriezmus

On a whole other level with this workout today!!! I'm sweating buckets, Boss!!

Heather

Christina Stewart

Amazing! I really enjoying this app! And I feel great! Thank you Boss

This week has been challenging getting in the workouts. But I'm getting them done. On vac this week.  Making time for what's important!  Thank you!

Kari

The videos don’t show the same workouts as mentioned on the initial description.

Adrian

1 mile run

Set 1
DB bentover row 
Single leg rdl to lunge 
 
Set 2
DB Plank row (bench)
DB bentover flies 
Seated in and outs
 
Set 3
DB skier row 
Banded hamstring 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 to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close toy our body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent over row

Single leg RDL to lunge

Set 1

- Place your forearm in a bench and hold on to a DB with your opposite hand
- Keeping your back as straight as possible pull the dumbbell up
- Keep your elbow close to our body 
- Engage your lat as you come up

Bench plank row

- Hinge at the hips leaning forward 
- Keep your back straight and core tight
- With your thumbs facing up
raise the dumbbells 
- Come up until you reach shoulder height
- Engage the back of your shoulders

Bentover DB files

- Sit on the floor with your legs extended 
- Bring your knees in toward your chest 
- Engage your abs as you come in
- Extend your legs without touching the floor

Seated in & outs

Set 2

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Keep your back straight 
- Raise your dumbbells engaging the back of your shoulders

Bentover ski rows

- Lay on the floor face down
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips are on the ground

Banded hamstring curls

Set 3

W3/D4 Back and hamstrings

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

Milena

W1/D4 Back and hamstrings

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

W3/D4 Back and hamstrings

Community

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