Name: Playbook - Boss Everline - W4/D4 Legs
Uploaded: 2021-01-18T11:48:28.614Z
Duration: 45 min
Description: W4/D4 Legs

Mike

Milena

AWESOME! I have never stuck to any kind of Program whatsoever. This one has been so easy to follow and at the same time very challenging.

1 more day of this regimen, Boss. Ready for the next challenge.

Patricia

I've been struggling keeping my balance on the single leg exercises. Any tips or exercises I can do to improve my balance/ankle stability?

Ryan

Anthony

Shelinder

Elijah Figueroa

19/20 down, 1 to go! 3rd time through this awesome program!

Emiko

After that Mile had to will myself through that workout 💪🏽

Sean Cobb

Just gotta remained focused!!! Ant gonna still my joy!!!

Jonathan Favors

Chloe

Steven

Darnell Fuller

Leroy Gethers

moreno brown

Shelly

Warsameh

Federica

For the single leg presses, is it 10 each leg for 4 sets? Or is it 5 each leg for 4 sets? Thank you! Love the workouts

Bianca

Eriezmus

Took 2 days off but Im back to finish out these 4 weeks

Christina Stewart

Amazing! I can’t wait for the next 4 weeks, keep going Boss!

Clemens

Kari

Joey

1 mile run

Set 1
DB single leg bent over row 
DB split lunge 
 
Set 2
Inverted row 
DB single leg rdl 
Plank reaches 
 
Set 3
DB incline Y raise
Single arm db swings 
Single leg banded curls

Recommended to run 1 mile finishing in under 10 minutes. If you need to walk, aim to finish under 12 minutes.

1 mile run

- Hinge at the hips coming down with the dumbbells
- Raise your leg and gold the position
- Pull the dumbbells toward you engaging your lats 
- Keep your spine in a neutral position with your core engaged

Single leg bentover row

Split lunge

Set 1

- Hinge at the hips coming down
- As your come down raise your leg engaging your glute
- Come down with the dumbbell to shin height 
- Pull the dumbbell up engaging your hamstrings and glutes

Single leg RDL

- 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

Set 2

- Lay on the bench with two dumbbells in your hands
- The top of your chest should be at the top of the bench
- Raise the dumbbells engaging your shoulders 
- Come down in a controlled motion

DB incline raises

- Hinge at the hips pushing your glutes back 
- Explode forward pushing the dumbbell forward 
- Squeeze your glutes as your hips come forward
- The db should come up to shoulder height

DB single arm swings

- Lay on the floor face down
- Bring your heel towards your glute 
- Engage your hamstrings as your come forward 
- Return in a controlled motion

Single leg banded curls

Set 3

W4/D4 Legs

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

Tyeisha

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.

W4/D4 Legs

Community

More workouts from Boss Everline