Name: Playbook - Boss Everline - W4/D5
Uploaded: 2022-10-11T16:32:16.875Z
Duration: 45 min
Description: W4/D5

Mike

Discipline over motivation 💯💯💯💯💯💯💯💯

Junior Mapati

Tyreece

⁃ Lunge to curl and press 4x8 each leg
⁃ Lateral Plyo pushups 4x6-8 each way

⁃ Single leg rdl to row 4x8 each leg
⁃ Goblet squat 4x10
⁃ In and out 4x15

⁃ kneeling curl to press 3x10
⁃ Superman T Y3x15
⁃ Wall sit 3x45 seconds

Iso lunge to curl and press

-Perform explosive push-up hopping to each side and back to center each time 
-Repeat

Lateral plyo pushup

Superset

- 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

Goblet squat

- Sit on the edge of a bench
- Extend your legs bringing them off the ground
- Bring your knees in towards your chest 
- Engage your abs as you come in

In and outs

Circuit

- Start in kneeling position with dumbbells at sides
- Curl dumbbells up
- Rotate wrists to face out while pressing up overhead

Kneeling curl to press

- Keep you back on the wall
- Your legs should be at 90 degrees
- Keep your core braced

Db wall sit

-Lay on your stomach with chest and legs elevated
-Move arms overhead and back into all threee shapes with your arms
-W
-Y
-T
-Repeat

Superman W,Y and T's

W4/D5

Jordan

How to end your workout!!

jace 

That last circuit got me good! Great Work 💪🏾

Orlando

After doing the C4 Foundation Training‼️ My body is amp up an ready for this challenge. I did my 2 miles before the workout. Definitely got that work in today. “Everybody want to be great but nobody want to put the work in.”

Tyeisha

W1/D1

Nigel

W1/D2

Thanks for the workout big Dawg! Smoked it 💨

Adonis

W1/D3

Those tricep push-ups and renegade rows 🥵

Khadija

W1/D4

Was sick but back to it 💪🏻💪🏻💪🏻

Appreciate all your workouts, make some challenging once, where I really am push myself

W4/D5

Community

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