Name: Playbook - Boss Everline - W6/D3
Uploaded: 2022-10-11T16:32:16.924Z
Duration: 45 min
Description: W6/D3

Tyeisha

Mike

Hit em up with some holiday upper/core workout please ✌🏻☺️

Kimberly

Yesssir!!!! WORK WORK!! 💪🏿💪🏿💪🏿💪🏿💪🏿

Junior mapati

⁃ DB deadlift 4x8
⁃ DB row 4x15
⁃ DB single arm swings 4x15

⁃ High plank single arm row 4x12
⁃ Pullups 4x10
⁃ DB front raise 4 x 12

- DB upright row 4 x 15
- Bench plank row 4 x 15
- Plank bird dogs 4 x 15

- 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 to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close toy our body
- Engage your lats as you pull up 
- Come down in a controlled motion

Bent over row

- Hinge at the hips pushing your glutes back 
- Explode forward pushing the dumbbell forward 
- Squeeze your glutes as your hips come forward
- The db should come up to shoulder height

DB single arm swings

Circuit

- Start in high plank position with DB in one hand
- Lift DB straight up towards chest
- Focus on keeping hips aligned

High plank single arm DB

- Pull yourself up until your head is over the bar
- Engage your back through out the exercise

Pull up

- Start with a shoulder width stance with two dumbbells in your hands
- Hold the dumbbells with your palms facing you
- Raise the dumbbells until you reach shoulder height
- Come down in a controlled motion

DB front raises

- Hold two dumbbells with your palms facing you
- Raise the dumbbells bringing your elbows out
- Raise until you reach chin 
- Come down in a controlled motion

DB upright row

- Place your forearm in a bench and hold on to a DB with your opposite hand
- Keeping your back as straight as possible pull the dumbbell up
- Keep your elbow close to our body 
- Engage your lat as you come up

Bench plank row

-Start in a pushup plank position with feet wide for stability
-Left one leg and opposite arm into the air extended
-Bring the knee and elbow of elevated limbs together
-Extend and repeat

Plank bird dogs

W6/D3

How to end your workout!!

That last circuit got me good! Great Work 💪🏾

Orlando

Jera Donner

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.”

W1/D1

Nigel

That 2miles after the workout was hard but refreshing

Dustin Flanary

W1/D2

Thanks for the workout big Dawg! Smoked it 💨

Adonis

BlackHyphy7

W1/D3

Those tricep push-ups and renegade rows 🥵

Khadija

W1/D4

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

I liked this workout! Perfect for a Monday morn

W1/D5

Incredible

Angelo

W2/D1

Yahmeela

W2/D2

Mika Terrell

W2/D3

Great workout…. I like the abs intertwined with the workout.

Tabatha

W2/D4

Iesha

W2/D5

Great finishing circuit. My legs are toast!

Tracey

W3/D1

Give alternative move for tricep push-ups!!

W3/D2

W3/D3

Very good workout Boss. Getting me back to training shape.

W3/D4

💪🏽💪🏽💪🏽🏋🏽‍♀️🏋🏽‍♀️

W3/D5

Justin

Brett

W4/D1

Coming off a injury this has pumped me up! Had me scared of the gym from going to hard. But I’m back and Better.

Always pushing ! 💪🏿💪🏿💪🏿

W4/D2

💪🏿💪🏿💪🏿💪🏿💪🏿💪🏿

W4/D3

W4/D4

Discipline over motivation 💯💯💯💯💯💯💯💯

Tyreece

W4/D5

Chloe

W5/D1

W5/D2

W5/D3

W5/D4

Finished the workout in 19 minutes‼️‼️‼️‼️💪🏿💪🏿💪🏿

W5/D5

I’m hurt. So I can’t do to much on my knees this round. Workout was good. Got a great sweat in.

Will

Trinity

W6/D1

Top workout.... sorry I skipped a few weeks had nose surgery but ready to come back and look alittle swole in the yard. 😂

W6/D3

Community

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