Name: Playbook - Boss Everline - W4/D1 Back and hamstrings
Uploaded: 2021-01-18T11:48:57.023Z
Duration: 45 min
Description: W4/D1 Back and hamstrings

Mike

Tyeisha

Jennifer

Saran

Insane Monday workout 🔥💪🏽🥵🥵

Milena

Awesome! I skipped a day and will make it up this week but I am really enjoying the workouts. I’ve also increased the weight of my DB 🤩🤩

Patricia

As much as I hate the pain, it’s worth it....

Thank you man for the amazing workouts 🙏🏿🙏🏿🙏🏿

Kimsanity

Joel

Anthony

Did not like but I needed that! Thank you

Thomas Hampton

Elijah Figueroa

Amazing working love the bootie build day

Evie

I crushed those single leg squats finally! 

Looking ahead to the end of the week, I’ve done this program 3 times now and loved it!! I don’t have any equipment at home except weights. Is the body weight training program as hard as this, and is it a full body work out?

Emiko

Sean Cobb

Mika

Easily one of the hardest and most challenging workout of the program !💪🏾it burned but I did it !!

Xavier

Daijon

Kishan

Counting down the days just to do it all over again!!

Jonathan Favors

The single leg box squat and the glute bridge were the punishers today...although they’re getting more solid!

How do you get your motivation to just get up and work everyday? I’m loving these workouts but at times I don’t feel like working out but I still force myself to go and get it done because I always feel better in the end

Chloe

Steven

Great workout today! Right back to beast mode. Really love this app. This was week 4 for me.

Martin

Didn’t feel like doing this one but got it done !!!

Leroy Gethers

Shelly

moreno brown

No matter how many times I do this workout it always kills me. But honestly watching your Instagram stories always motivates me and helps me push through it.... hate it still but I got it done

Damontus Kerachee Zimmerman

Bryan

Lisa

Nikky

Eriezmus

I can feel my legs getting stronger!! This one was rough! What's next boss!?!

Heather

Hardest leg day of the program. Didn’t think I’d make it through the last set

Alyse

Christina Stewart

Johnny kimber

This workout is always a killer to the legs. Make you push yourself and it’s makin me better. Thanks Boss!!

Jada

Kari

Benz Smith

Alex

Set 1
Elevated split lunge
Db hip raises 
Bent over row 
 
Set 2
Db single squat (bench)
Db front squat 
Db single arm row 
 
Set 3
Db lunge with rotation 
Single leg ham bridge

- Start with a wide stance
- Your back foot should be on a bench 
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

Elevated split lunge

- 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 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

Set 1

- Raise one leg 
- Bend at the knee and come down pushing your hips back
- Touch the bench with your glutes and come up engaging you quad 
- Keep your chest up

Single leg box squat

- 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

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull up 
- Come down in a controlled motion

Single arm bentover row

Set 2

- Start with a shoulder width stance holding a db with both hands
- Step forward 
- Bring your back knee down
- Rotate at the bottom position of the lunge
- Engage your core as you rotate
- Step back to the starting position

DB lunges with rotation

- Place one foot on a bench
- Raise your opposite leg 
- Push through your heel raising your hips off the floor
- Squeeze your glutes as you come up

Single leg glute ham bridge

Set 3

W4/D1 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

W1/D4 Back and hamstrings

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

Rashad

W1/D5 Legs and core

W2/D1 Back and hamstrings

Great workout but it reminds me how weak I am...

W2/D2 Chest

W2/D3 Shoulder and tricep

W2/D4 Legs

This one killed me this morning great workout though

W2/D5 Fullbody

Was just enough to be tough. Really good!

I’ve been off it for while this was exactly what I needed.

Mido

W3/D1 Legs and abs

Good workout wasn’t feeling it but got it done 💪🏻💪🏻

W3/D2 Chest and biceps

Larissa

W3/D3 Shoulders triceps

Snooby Consty

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

W3/D4 Back and hamstrings

Khadija

W3/D5 Legs and core

Nandio

W4/D2 Chest

Little dehydrated this morning do I didn’t do the last round…. We’ll be more prepared tomorrow

W4/D1 Back and hamstrings

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