Name: Playbook - Boss Everline - W4/D1 Back and hamstrings
Uploaded: 2021-06-29T16:18:35.320Z
Duration: 45 min
Description: W4/D1 Back and hamstrings

Mike

Brendan

Iggy

Steven

I feel myself getting better with the single leg box squats finally

Mack

Aziz Shahid

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 Mullen

Jarrad

W1/D1 Legs and abs

Man one of the best workouts I’ve ever did 💪🏾

Nicholas McGlown

W1/D2 Chest and biceps

W1/D3 Shoulders triceps

Mr. Kourtney Scipio

W1/D4 Back and hamstrings

Even tho it was only 2 workouts it was very intense

Anthony

W1/D5 Legs and core

Kendal

W2/D1 Back and hamstrings

W2/D2 Chest

W2/D3 Shoulder and tricep

I’m getting used to the intensity after 2 weeks. Still kicked my but

Peter

W2/D4 Legs

Simminto

W2/D5 Fullbody

W3/D1 Legs and abs

W3/D2 Chest and biceps

W3/D3 Shoulders triceps

W3/D4 Back and hamstrings

W3/D5 Legs and core

Omg it was so hard today.. you killed me 😳🥵😭

Milena

W4/D2 Chest

W4/D3 Shoulder and tricep

W4/D4 Legs

Great workout need new workouts 💪🏻💪🏻💪🏻

W4/D1 Back and hamstrings

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