Name: Playbook - Boss Everline - W5/D4
Uploaded: 2022-10-11T16:32:16.895Z
Duration: 45 min
Description: W5/D4

Mike

Junior Mapati

⁃ DB deadlifts 4x8-10
⁃ Diamond pushups 4x12-15
⁃ Lying opposite toe touches 4x20-30

⁃ DB press 4x12
⁃ Low plank to high plank 4x10-12
⁃ Leg raises 4x30

⁃ Hammer curls 3x15
⁃ Bench dips 3x15
⁃ In and outs 3x30

- Keep a slight bend at the knee
- Hinge at the hips
- Come down to shin height and pull straight up

DB deadlift

-Start in pushup position plank with your hands together touching thus and pointer fingers (diamond shape)
-Perform full range of motion pushup (tricep focus)
-Repeat

Diamond push ups

-Lay on your back with your legs elevated and arms elevated overhead
-Reach across your body and touch the opposite foot that is also raised across your body 
-Repeat back and forth

Lying opposite toe taps

Circuit

- Lay on am the floor with dumbbells in your hands
- Press the db’s up squeezing your chest
- Keep your wrist in a position that feels comfortable 
- Come down in a controlled motion

DB floor press

-Start in an elbow plank position
-Raise up one arm at a time to a pushup plank position
-Lower back to ground with one arm at a time 
-Repeat

Low plank to high plank

-Lay on our back with your feet raised off the ground 3-4 inches
-Raise your legs up until they are at 90 degrees
-Lower just short of touching the ground
-Repeat

Leg raises

- Curl the dumbbells up keeping the top of the dumbbell up
- Squeeze your biceps at the top 
- Come down in a controlled motion

Hammer curls

- Place your hands on a bench with your palms facing away from you
- Bend at the elbow to come down 
- Come down until your arms reach 90 degrees
- Extend your arms engaging your triceps to come up

Bench chair dips

- 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

W5/D4

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

W5/D4

Community

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