Name: Playbook - Boss Everline - W8/D2 Lower
Uploaded: 2021-04-22T14:05:32.014Z
Duration: 45 min
Description: W8/D2 Lower

Mike

Iggy

Nick

David

Milena

junior mapati

*Lower
A1. Single leg rdl into reverse lunge 4x8 total reps each leg (the leg getting the work in the RDL is the front leg of the reverse lunge)
A2. Hamstring walkouts 4x12-15 each leg (lying on ground in glute bridge position with heels up, walk one foot forward, then other, then one back, then other back)

B1. Elevated split squat 4x10 each leg
B2. Body weight double squat into jump lunge 4x8 total reps

C1. DB step up 3x8-10 each leg 
C2. Seated leg lifts 3x30
C3. Sprinter sit ups 3x30 total

Single leg RDL to lunge

- Lying on ground in glute bridge position with heels up, walk one foot forward, then other, then one back, then other back

Hamstring walkouts

Superset A

-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

-Start with feet shoulder width apart
- Push hips back and squat down two times
- Immediately jump one foot back and lower down until both knees are at 90 degrees
- Quickly jump switch legs and lower down until both knees are at 90 degrees

Double squat to jumping lunges

Superset B

- Step up to an elevated surface 
- Push through your leg to bring your opposite leg up
- Reverse the motion to come down
- Keep your chest up and core engaged

DB step ups

-Sit on your butt and lift your feet and legs of the ground
-Pulse them up and down 
-Repeat for time or reps

Seated leg raises

-Perform a sit up as you bring oe knee towards your chest in a high knee movement
-Repeat to both sides

Sprinter sit up

Superset C

W8/D2 Lower

W1/D1 Upper

W1/D2 Lower

W1/D3 Upper

W1/D4 Lower

W2/D1 Upper

W2/D2 Lower

W2/D3 Upper

W2/D4 Lower

W3/D1 Upper

W3/D2 Lower

W3/D3 Upper

W3/D4 Lower

W4/D1 Upper

W4/D2 Lower

W4/D3 Upper

W4/D4 Lower

W5/D1 Upper

W5/D2 Lower

W5/D3 Upper

W5/D4 Lower

W6/D1 Upper

W6/D2 Lower

W6/D3 Upper

W6/D4 Lower

W7/D1 Upper

W7/D2 Lower

W7/D3 Upper

W7/D4 Lower

W8/D1 Upper

W8/D3 Upper

W8/D4 Lower

W8/D2 Lower

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