Name: Playbook - Boss Everline - W6/D4
Uploaded: 2021-12-31T13:31:54.405Z
Duration: 45 min
Description: W6/D4

Walt

Hard work! I always have to do a set of 5 early then complete the other set of 5 later in the day.

Tyeisha

Iggy

10 sets of 10 reps for all movements: 
- Manmakers
- DB Step up to overhead press (10 each leg) 
- Single leg DB RDL (10 each leg)
- Burpee med ball slam 
- Single-arm DB snatch (10 each arm) 

3 Rounds 
- Sprints: 30 seconds 
- BB zombie situps: 20 
- Bodyweight jump lunges: 20 each leg

- Start in a high plank position with a dummbell in each hand
- Lower by bending at the elbows keeping your core engaged 
- Push up, then row each dumbbell 
- Jump feet in to a low squat position 
- Stand up cleaning dumbbells to the shoulders and pressing overhead
- Reverse the motion and repeat

DB man makers

- Step up to an elevated surface 
- Push through your leg to bring your opposite leg up
- Engage your quad as you push 
- Curl the dumbbells up and press
- 10 reps each leg

DB step up to press

- Hinge at the hips coming down
- As your come down raise your leg engaging your glute
- Come down with the dumbbell to shin height 
- Pull the dumbbell up engaging your hamstrings and glutes
- 10 reps each leg

Single leg RDL

- Hold a medicine ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce
- Place the ball on the ground and hop your feet back
- Lower yourself down toward the ball
- Press yourself back up
- Hop your feet in and repeat the entire sequence for time or reps

Burpee med ball slam

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft
- 10 reps each arm

DB snatch

- Increase speed as your feel comfortable

Sprint

- Lying with knees bent
- Holding the weight with your arms extended
- Bring your torso up, keeping the bar overhead
- Lower with a slow controlled movement keeping your core engaged

BB zombie sit ups

-Stand with feet shoulder width apart
-Jump and stagger feet landing in a lunge
-Jump out of lunge and switch legs in the air 
-Repeating back and forth
- 20 reps each leg

Jumping lunges

3 rounds

W6/D4

Listen this was a killer but first day back from Thanksgiving so a great start to my week!!!!

MAJOR BELL JR

It was fun and I feel accomplished.  Thank you!

Adrian

I have a quick question in  Week 1 Day one the DB hang cling to front lunge 8 am I counting left right as one or left right as 2?

Desmond

W1/D1

🔥🔥🔥 keep going keep grinding!!! great workout

Steven

Gerald L Gray Jr

W1/D2

this one was no joke!!! Push through😤🔥💪

If you finished this, you have my respect.❤️😅

John Mullins

Whoa baby…must admit only did 3 sets of man makers…ouch!🔥💪🏻🏋️

Terri

W1/D3

Mika Terrell

Helen

W1/D4

Nigel

Absolutely 🔥🔥🔥 i wasnt dizzy like yesterday just a bit dizzy but ididnt ate before starting the workout session yesterday , now i feel much better💪🏼💪🏼💪🏼 LFG!

Aldo

W1/D5

W2/D1

Varying intensity.
No two workouts the same.😊👏🏾

Damond Randolph

W2/D2

Tosin

Thought it was going to be easy! You worked me today!

W2/D3

This was hard. I did as much as I could in an hour. 1000 cal burned. Lol

That killed! Couldn’t complete all 10 sets but still had a solid workout

Rita

A funeral for my fat!!  🔥🔥🔥🔥🔥

W2/D4

Yessir getting easier, done at @r3fuel and felt amazing

W2/D5

Kayala

W3/D1

Very difficult but good! I couldn’t even do the Spider-Man push-ups. My shoulders and chest were dead.

Brent

W3/D2

Those man makers are tough! Great workout.

Tracey

Junior mapati

W3/D3

W3/D4

W3/D5

Always know how to attack my weakness. Getting stronger by the day!!! #LYME

W4/D1

W4/D2

El Lise Tolson 

W4/D3

Less reps. Focus on different areas of the body.

Loving how easy these are getting. Let’s get it broski!!! Train the mind and the body will follow

Definitely takes longer than 45 min, so allot more time! Very good, very hard.

W4/D4

Killed the legs todays legs go!!!! I ain’t no punk. Keep ‘em coming

My jog and sprint speeds have increased significantly from this program. Feeling stronger & faster than ever

W4/D5

W5/D1

W5/D2

W5/D3

W5/D4

Man what a great workout. Let’s get it!!!!

W5/D5

W6/D1

Man this was a good hit. Not many dumbbells or equipment needed just body weight

W6/D2

W6/D3

One of my faves! The running felt amazing!

W6/D5

It was challenging. As I drop weight. Everything is getting more an more challenging

W7/D1

W7/D2

More exercise variations to engage secondary muscles in exercises.  I.e. what’s the progression from man makers?

Tyreece

W7/D3

W7/D4

W7/D5

W8/D1

W8/D2

W8/D3

W8/D4

What a way to end this program!! Increased weights & speeds across the board. Physique responded super well. Will definitely be starting this over as long as it’s still on the app in a couple of weeks!

W6/D4

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