Name: Playbook - Boss Everline - W5/D4
Uploaded: 2021-04-22T14:07:56.114Z
Duration: 45 min
Description: W5/D4

junior mapati

Kari

A1. Banded glute bridge 3x12-15 
A2. DB RDL 3x12-15
A3. Single DB step up 3x12-15

B1. Lying on stomach banded leg curl 4x8-10
B2. Banded good morning 4x10

C1. Cossack squat 3x10 each leg C2. Banded Jump squats 3x15
C3. Walking lunges 3x8-10 each leg

- Start with upper back supported on bench, knees at 90 degrees with band under feet and around hips
- Place dumbbell on hips and lower glutes down 
- Lift hips back up engaging glutes

Banded DB hip thrusts

- 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

- Step up to an elevated surface 
- Push through your leg to bring your opposite leg up
- Reverse the motion to come down
- Keep your chest up and core engaged

DB step ups

Superset A

- Lay on the floor face down
- Bring your heels towards your glutes engaging your hamstrings
- Come back in a controlled motion
- Make sure your hips are on the ground

Banded hamstring curls

- Hinge at the hips 
- Keep a neutral spine 
- Engage glutes as you come forward

Banded good morning

Superset B

-Stand in a wide stance 
-Lower with majority of weight on ne leg and the other extending strait 
-Stand up and back to center
-Repeat

Cossack squat

- Place the band on your waist 
- Hinge at the hips as you come down 
- Reach parallel and explode up

Banded jump squats

- Keep your chest up
- Step forward 
- Bring your back knee down until both legs are at 90 degrees
- Step forward

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