Name: Playbook - Boss Everline - W4/D3 Upper
Uploaded: 2021-04-22T14:09:08.454Z
Duration: 45 min
Description: W4/D3 Upper

Brendan

Mike

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

Milena

Junior mapati

Those renegade rows kicked my arse. Exercised a few demons with that one 😈

John

Steven

Iggy

Chloe

Alex

David

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

Junior Mapati

Very good workout.. not easy at all 😅🥵🥵

*Upper
A1. Renegade row with pushup 4x8-10 each arm
A2. Single arm kneeling clean to press 4x8 each arm

B1. Hips elevated floor DB chest press 3x10
B2. Seated, feet elevated overhead press 3x12
B3. Row + rotation + press 3 x 5 each side 

C1. Birddog row 3x8-10 each arm 
C2. Wall sit lateral raises 3x15
 C3. Plank reaches 3x30 total

- Keep your core tight and arms extended as you pull the dumbbell up
- Engage your lat as you pull 
- Repeat on the opposite side

Renegade row

- Start on one knee with the other knee bent 90 degrees and dumbbell at side
- Clean dumbbell to shoulder and press overhead

Kneeling single arm clean to press

Superset A

- Start by lying on the floor knees bent 90 degrees and glutes off the floor
- Press dumbbells up, staying at chest level

Hips elevated floor chest press

Row + rotation + press

- Start in a seated position with legs straight and lifted a few inches off the floor
- Press weights up overhead

Feet elevated overhead DB press

Tri-set B

Wall sit lateral raise

- Start in a low plank position 
- Extend one arm and touch the floor
- Repeat on the opposite side
- Keep your core engaged and your spine in a neutral position

Plank reach

-Start in a pushup plank position with feet wide for stability
-Left one leg and opposite arm into the air extended
-Bring the knee and elbow of elevated limbs together
-Extend and repeat

Plank bird dogs

Triset C

W4/D3 Upper

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/D3 Upper

Community

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