Name: Playbook - Boss Everline - W6/D3
Uploaded: 2021-12-31T13:26:57.875Z
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

W6/D3

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