Name: Playbook - Boss Everline - W4/D2 Lower
Uploaded: 2021-04-22T14:05:31.948Z
Duration: 45 min
Description: W4/D2 Lower

Rafael Acioo

Mike

Junior mapati

Killer 💀💀💀💪🏻💪🏻💪🏻

Finished this workout out the day before yesterday and I’m still sore 😅

Solid, I think I can play the violin with my hamstrings 🎻

John

Steven

Recovered from covid and I'm dying at the moment. Thanks Boss your app and exercises are helping me a lot thank you man

Villa

Another day of work!! 👏🏾👏🏾👏🏾👏🏾👏🏾

Junior Mapati

Iggy

The double squat into the jumping lunges is fire! Thank you!

Rodgino

Joel

Chloe

Alex

David

Raymond

IM WORKING!!!!! 💪🏿💪🏿💪🏿💪🏿

Milena

*Lower
A1. Single leg rdl into reverse lunge 4x8 total reps each leg (the leg getting the work in the RDL is the front leg of the reverse lunge)
A2. Hamstring walkouts 4x12-15 each leg (lying on ground in glute bridge position with heels up, walk one foot forward, then other, then one back, then other back)

B1. Elevated split squat 4x10 each leg
B2. Body weight double squat into jump lunge 4x8 total reps

C1. DB step up 3x8-10 each leg 
C2. Seated leg lifts 3x30
C3. Sprinter sit ups 3x30 total

Single leg RDL to lunge

- Lying on ground in glute bridge position with heels up, walk one foot forward, then other, then one back, then other back

Hamstring walkouts

Superset A

-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

-Start with feet shoulder width apart
- Push hips back and squat down two times
- Immediately jump one foot back and lower down until both knees are at 90 degrees
- Quickly jump switch legs and lower down until both knees are at 90 degrees

Double squat to jumping lunges

Superset B

- Step up to an elevated surface 
- Push through your leg to bring your opposite leg up
- Reverse the motion to come down
- Keep your chest up and core engaged

DB step ups

-Sit on your butt and lift your feet and legs of the ground
-Pulse them up and down 
-Repeat for time or reps

Seated leg raises

-Perform a sit up as you bring oe knee towards your chest in a high knee movement
-Repeat to both sides

Sprinter sit up

Superset C

W4/D2 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

W4/D2 Lower

Community

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