Name: Playbook - Boss Everline - W3/D6 BW
Uploaded: 2021-01-18T11:45:32.295Z
Duration: 60 min
Description: W3/D6 BW

Milena

Brendan

We three completed! Friday finisher descending nonetheless took all I had to complete given a challenging week. Really appreciating this program and gradually seeing results.  Thank you for this.

Emiko

Ranja

Alex

Great workout!  Took yoga in the am. Then this fantastic workout!

Kari

Warm up 

Single leg RDL 4 x 12-15
Cossack squat 4 x 12-15
Spiderman push up 4 x 6-8 each side 

Split squat 4 x 10-12
Push up to side kick out 4 x 6 each side 
Bulgarian split squat 4 x 6 each side 

Plank in and outs 3 x 15-20
Side plank elbow to knee 3 x 10 each side
V-ups 3 x 20

-Stand with feet together 
-Hinge at the waist and bring one leg back
-Bring that leg back forward and hop on the planted leg in one motion
-Repeat

Single leg RDL to hop

-Start in pushup pank position
-Reach across with one hand to the toes on the opposite foot
-Return to the starting position
-Repeat back and forth

Plank cross toe taps

-Perform a pushup where you alternate bringing one knee to elbow on same side
-Repeat for both sides

Spidermans

Circuit 1

-In a stagger stance perform stationary lunges in place
-Make sure you work both sides

Split squats

-Perform push up 
-At top of pushup extension leg across and threw to the opposite side
-Repeat both directions

Push up to side kick out  ( work both sides)

-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   ( work both sides)

Circuit 2

Plank in and outs

-Get into an elbow side plank position with your upper hand at your head
-Bring your upper knee towards your upper elbow
-Repeat

Side plank knee to elbow

-Lay on your back 
-Lift your legs and arms off the ground towards each other creating a V with your body
-Lower and repeat

V-ups

Ab circuit

W3/D6 BW

Artur

Jordan

W1/D1 BW

W1/D2 BW

Less hard than yesterday but still Not easy at all, especially those flutter kicks at the end , killed me🥵💪🏽💪🏽

Alan Attipoe

W1/D4 BW

Hard one. I feel like my hops were on slow motion at the end 😂

W1/D5 BW

It was insane. Your bw workouts are harder than the db ones. I feel great.

Couldn’t do the plank in and out. I just moved my legs. 
Still great work out 🔥🔥🔥

W1/D6 BW

Chest is torn up. 

Feeling great overall though.

W2/D1 BW

It was too hard for me. I struggled all along. Didn't enjoy but did it anyway

W2/D2 BW

I love it! 

Body weight I can do at home! Super easy and convenient! 

After 8 weeks is okay to repeat the cycle? Or should I wait a bit longer? 

Thanks man!

Hard but doable compared to yesterday. Discouraged bc this program is too hard but doing it anyway

W2/D4 BW

It's insane. Very hard. I looked like an old walking dead for the second circuit. 😅🥵

W3/D6 BW

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