Name: Playbook - Boss Everline - W7/D4 Lower
Uploaded: 2021-04-22T14:05:32.006Z
Duration: 45 min
Description: W7/D4 Lower

Great workout added bench press at end 3 sets

Mike

Steven

Iggy

David

Milena

Lower
A1. DB hip thrusts 4x15
A2. DB RDL 4x10-12 A3
A3. Plank 1 minute

B1. Lateral lunge 4x8-10 each leg 
B2. Cossack squat 4x8 each leg

C1. DB squat to front raise 3x10
C2. Body weight hands overhead squat 3x15 
C3. Body weight squat jumps 3x15

- Lay on the ground with your legs bent
- Push through your heels raising your hips off the ground 
- Squeeze your glutes as you go up

DB hip thrusters

- 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

-Get into a elbow plank position
-Hold and squeeze for time

Plank

Tri-set A

-Stand with feet together Step out laterally into a lateral lunge
-Stand back up to center 
-Repeat

Lateral lunges

-Stand in a wide stance 
-Lower with majority of weight on ne leg and the other extending strait 
-Stand up and back to center
-Repeat

Cossack squat

Superset B

- Push your hips backs as you come down 
- Raise the dumbbells as you come down keeping your chest up
- Raise the dumbbells to shoulder height keeping a slight bend at the elbow

Db squat with front raise

- Start with feet shoulder width apart and hands overhead
- Press hips back and lower down until knees are 90 degrees

Hands overhead squat

Jump squats

Tri-set C

W7/D4 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/D4 Lower

Community

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