Name: Playbook - Boss Everline - W6/D2
Uploaded: 2021-04-22T14:07:56.123Z
Duration: 45 min
Description: W6/D2

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junior mapati

A1. Banded DB RDL 4x12
A2. Banded DB Hip thrust 4x12 (wrap band around both feet and over legs, place DB on hips)

B1. Staggered stance RDL 3x10
B2. Single leg banded hamstring curl 3x10-12 each leg

C1. Alternating DB forward lunge 4x8 each leg 
C2. DB wall sits 4x30 seconds

D1. Single leg RDL into lateral lunge 4x8 each leg

- Start with band around hips and dumbbell in front of body
- Hinge at waist coming straight down with a slight bend in the knees 
- Reach shin height and pull the dumbbell up

Banded RDL

- 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

Circuit A

- Keep your weight in your front leg
- Hinge coming straight down with a slight bend at the knee of your front leg 
- Reach shin height and pull the dumbbell up

Db staggered stance RDL

- Keep your hips on the ground
- Bring your heel towards your glute 
- Engage your hamstring

Single hamstring curl

Circuit B

- Step forward 
- Bring your back knee down to the ground
- Come down until both legs are at 90 degrees
- Return to the initial position engaging your quads and glutes 
- Keep your chest up

Alt DB lunges

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

Db wall sit

Superset C

- Raise your back leg as you come down 
- Hinge at the hips and keep your front knee with a slight bend 
- Step side ways and push your hips back as you come down

W6/D2

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