Name: Playbook - Boss Everline - W4/D3
Uploaded: 2021-04-22T14:07:56.092Z
Duration: 45 min
Description: W4/D3

Junior Mapati

Kari

A1. Lying banded hamstring curl 4x15
A2. Seated on bench banded leg extension 4x15

B1. Single arm DB snatch 4x8 each arm
B2. Static squat hold single DB overhead press 4x10 (holding a squat, press one DB overhead)

C1. DB forward to reverse lunge 3x6-8 each way each leg 
C2. Jump lunges

D1. Staggered stance DB swing 3x12 each arm 
D2. Static single DB lunge 3x10 each leg

- Start by lying face down with the band around ankle
- Bring foot towards the glutes engaging hamstrings

Banded hamstring curl

- Start by sitting on a bench with the band around both ankles
- Bring both legs parallel to the ground
- Lower back down without touching the floor

Banded leg extensions

Superset  A

Db power snatch

- Try to stay at parallel keeping your chest up
- Press the dumbbell above you keeping the squat position

Static squat hold single DB overhead press

Superset B

- Start with a shoulder width stance
- Hop and land with a wide stance with one foot in front of the other
- Bring your back knee down until both legs are at 90 degrees
- Hop switching your foot position in mid-air
- Keep your chest up

Jumping lunges

-Step forward in to a lunge and back up
-With the same leg step out wide laterally and perform a side lunge 
-Repeat back and side

Forward lunge to lateral lunge

Superset C

Split stance db swing

- Start in a wide stance with one foot in front of the other 
- Bring your back knee down
- Come down until both legs are at 90 degrees
- Press through your front leg to come up, engage your quads and glutes 
- Keep your chest up

DB lunges

Superset D

W4/D3

Had to pace myself. But got through it. Had to modify with all the squat exercises but still made it

Valinda

Yahmeela

W1/D1

Steven

Chloe

W1/D2

Marissa

Your workouts are changing my life man!!  DUES PAID!! ✅✅💪🏿

W1/D3

W1/D4

Incredible

W2/D1

Great ! My legs and glutes hurt so bad but in a good way!

Caitlyn

AYYY DISCIPLINE OVER MOTIVATION!!! 🔥🔥🔥✅✅✅💪🏿💪🏿💪🏿💪🏿

W2/D2

LETS DO A INSTAGRAM LIVE SOMEDAY BOSS!!! I’m working out here ! ✅✅🔑🔑🔑

Great workout!  Thank you again for another burner!! 🔥

W2/D3

Ayyyyy finishing this week strong!!! 💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿✅✅✅✅✅✅

Been a few days. Got it done!  Loved it!!!!

W2/D4

Great day to get after it and wanting more and more each day!!! LESSSSSS GOOOO!! Discipline over motivation!!!! 💪🏿💪🏿💪🏿💪🏿💪🏿

W3/D1

OUT HERE WORKING!!! ✅✅✅💪🏿💪🏿💪🏿💪🏿

W4/D3

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