Name: Playbook - Boss Everline - W7/D2 Lower
Uploaded: 2021-04-22T14:05:31.997Z
Duration: 45 min
Description: W7/D2 Lower

Mike

Milena

Iggy

David

I feel good bc i achieved this workout and even almost the whole program. But i see very slow progress (not in my strength but on my physical appearance) and it is very frustrating sometimes... i hope it will change for the better
Thanks

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Junior Mapati

Lower
A1. Rear foot elevated split squat 4x8 each leg
A2. DB Glute bridge on floor 4x12-15

B1. DB goblet squat 4x12
B2. Single leg Lateral hop to hop straight up 4x10 each leg

C1. Staggered stance DB RDL 3x10 each leg
C2. Bodyweight reverse lunge to high knee drive and hop 3x10 each leg

D1. High knees holding DB overhead 3x30 seconds
D2. Single arm DB swing 3x30 seconds (In a KB swing stance, hold a DB with one arm and swing for 15 seconds, switching arms halfway through to finish the next 15 seconds)

-Stand in front of a bench or platform with one foot elevated and back onto the platform
-Squat down on the leg planted on the ground
-Stand up out of squat 
-Repeat

Bulgarian split squat

-Lay on the ground with your feet planted on the ground and your hands along the ground for stability 
-Raise your hips off the ground into a bridge while squeezing your glutes
-Lower and repeat

Glute bridge

Superset A

- Start with a shoulder width stance 
- Hold the dumbbells by the top
- Flex at your knees and hips to come down
- Come down until you reach 90 degrees 
- Push through your heels to come up
- Keep your chest up

DB goblet squat

- Start on first foot hop laterally to opposite foot
- Immediately hop straight up bringing knee forward

Lateral hop to single leg hop

Superset B

- 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

- Start with feet shoulder width apart
- Step back with first foot until knees are 90 degrees keeping chest up
- Quickly bring first knee up to chest and hop on opposite foot

Reverse lunge to high knee hop

Superset C

- 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

- Start with feet shoulder width apart and DB overhead
- Lift first knee up towards chest and lower down
-Repeat with opposite leg

High knees with DB overhead

Superset D

W7/D2 Lower

Great workout after 3 weeks out. Looking forward to the next

Sunny Naresh

Ethan W

Amin

W1/D1 Upper

I asked google who’s the best on playbook and this name came up. I’m not disappointed

W7/D2 Lower

Community

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