Name: Playbook - Boss Everline - W5/D2
Uploaded: 2021-04-22T14:07:56.101Z
Duration: 45 min
Description: W5/D2

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

Junior Mapati

Kari

A1. DB RDL 4x10-12
A2. Banded good morning 4x12-15

B1. DB hip thrust 4x10
B2. Bodyweight reverse lunges 4x8 each leg (do a reverse lunge, come halfway up then back down, then all the way up, that’s one rep

C1. Lying furniture mover or sock hamstring curls 4x10
C2. DB goblet squats 4x12-15

D1. Pistol Squat 3x8 each leg
D2. Fire hydrants 3x15 each leg

- Hinge at the hips to come down
- Keep a neutral spine as you come down
- Go down until you reach shin height
- Pull up engaging your hamstrings and glutes

DB romanian deadlifts

- Hinge at the hips 
- Engage your glutes as you come up 
- Focus on a slow controlled movement

Banded good mornings

Circuit A

- Lay on the ground with your legs bent
- Push through your heels raising your hips off the ground 
- Squeeze your glutes as you go up

DB hip thrusters

-Step back into a reverse lunge and then back to center
-Alternate and repeat

Reverse lunges

Circuit B

-Lay on the ground with your heels on furniture sliders
-Side your heels towards your butts
-Slide your feet back away from you 
-Repeat

Hamstring curls with sliders

- Start with a shoulder width stance 
- Hold the dumbbells by the top
- Flex at your knees and hips to come down
- Come down until you reach 90 degrees 
- Push through your heels to come up
- Keep your chest up

DB goblet squat

Circuit C

- Raise one leg 
- Bend at the knee and come down pushing your hips back
- Touch the bench with your glutes and come up engaging you quad 
- Keep your chest up

Single leg box squat

- Raise your leg laterally
- Keep your hips squared

Fire hydrants

Circuit D

W5/D2

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!!! ✅✅✅💪🏿💪🏿💪🏿💪🏿

W5/D2

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