Name: Playbook - Boss Everline - W3/D4 Back and hamstrings
Uploaded: 2021-06-29T16:18:21.822Z
Duration: 45 min
Description: W3/D4 Back and hamstrings

Mike

Iggy

Steven

Aziz Shahid

Brandon Mullen

Just missing a little cardio element throughout

style

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

Venecia

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

Christina Kohfield

W1/D1 Legs and abs

Rachel

Austin

W1/D2 Chest and biceps

Jarrad

W1/D3 Shoulders triceps

It was challenging but felt really good. Thank you for this workouts!

Jack

W1/D4 Back and hamstrings

W1/D5 Legs and core

W2/D1 Back and hamstrings

W2/D2 Chest

W2/D3 Shoulder and tricep

W2/D4 Legs

Oh man, that was a good one. Like always, THANK YOU!!

W3/D4 Back and hamstrings

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