Name: Playbook - Boss Everline - W3/D4 Lower
Uploaded: 2021-04-22T14:05:31.940Z
Duration: 45 min
Description: W3/D4 Lower

Mike

Milena

Junior mapati

mickael

😤🔥🔥 push through don't give up!!

Steven

Junior Mapati

Iggy

Joel

Whats the best way to alternate each sides work out? Two times on each side? Or is it four times on each side?

Vanessa

It’s the triset at the end that kills me

Chloe

Alex

David

Kimsanity

Raymond

We working boss!!! 💪🏿💪🏿💪🏿🔥🔥🔥

Warrior becoming ❗️🔨🛠🪓⚙️

Lower
A1. DB hip thrusts 4x15
A2. DB RDL 4x10-12 A3
A3. Plank 1 minute

B1. Lateral lunge 4x8-10 each leg 
B2. Cossack squat 4x8 each leg

C1. DB squat to front raise 3x10
C2. Body weight hands overhead squat 3x15 
C3. Body weight squat jumps 3x15

- Lay on the ground with your legs bent
- Push through your heels raising your hips off the ground 
- Squeeze your glutes as you go up

DB hip thrusters

- 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

-Get into a elbow plank position
-Hold and squeeze for time

Plank

Tri-set A

-Stand with feet together Step out laterally into a lateral lunge
-Stand back up to center 
-Repeat

Lateral lunges

-Stand in a wide stance 
-Lower with majority of weight on ne leg and the other extending strait 
-Stand up and back to center
-Repeat

Cossack squat

Superset B

- Push your hips backs as you come down 
- Raise the dumbbells as you come down keeping your chest up
- Raise the dumbbells to shoulder height keeping a slight bend at the elbow

Db squat with front raise

- Start with feet shoulder width apart and hands overhead
- Press hips back and lower down until knees are 90 degrees

Hands overhead squat

Jump squats

Tri-set C

W3/D4 Lower

Great workout after 3 weeks out. Looking forward to the next

Sunny Naresh

Ethan W

Amin

W1/D1 Upper

I asked google who’s the best on playbook and this name came up. I’m not disappointed

Kylie

Jordan

W1/D2 Lower

Francois

W1/D3 Upper

Hard after day two got it done tho, great workout 💪

W1/D4 Lower

W2/D1 Upper

W2/D2 Lower

W2/D3 Upper

Brendan

W2/D4 Lower

Andrew

W3/D1 Upper

W3/D2 Lower

W3/D3 Upper

W4/D1 Upper

Rafael Acioo

W4/D2 Lower

It was hard !! I still struggle a lot with plank bird dogs

W4/D3 Upper

W4/D4 Lower

Last set felt tiring..
Good workout, simple and effective for a Monday! 💪🏽

W5/D1 Upper

W5/D2 Lower

Spider pushups  are killer at that point in the workout 🥵

W5/D3 Upper

W5/D4 Lower

I wasn't motivated today at all... Moved my body anyway. 
Last set with no rest was tiring

Good workout to start the week 💪🏻💪🏻💪🏻

W6/D1 Upper

W6/D2 Lower

W6/D3 Upper

The third circuit was spicier than Jalapeños soaked in Absinthe 😅

John

Another week down 💪🏻💪🏻💪🏻

W6/D4 Lower

Great workout 💪🏻💪🏻💪🏻added bench press at end

W7/D1 Upper

W7/D2 Lower

W7/D3 Upper

Great workout added bench press at end 3 sets

W7/D4 Lower

Great workout need new programs to start 💪🏻💪🏻💪🏻

💪🏻💪🏻💪🏻💪🏻🔥🔥🔥

W8/D1 Upper

W8/D2 Lower

Great workout wasn’t feeling it and got it done 🫡

W8/D3 Upper

Done 💪🏻💪🏻💪🏻🫡🫡🫡

Great program 💪🏻💪🏻💪🏻🔥🔥🔥

W3/D4 Lower

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