Name: Playbook - Boss Everline - W8/D4 Lower
Uploaded: 2021-04-22T14:05:32.017Z
Duration: 45 min
Description: W8/D4 Lower

Done 💪🏻💪🏻💪🏻🫡🫡🫡

Mike

Great program 💪🏻💪🏻💪🏻🔥🔥🔥

Iggy

Kenneth

Chloe

I missed my workout this morning 5.30am, so i needed to catch up tonight... here i am. I finished the program !! 💪🏽💪🏽I can see strength improvement, but i still overweight ..next program starts on monda,  i will do better with my food. Thanks for your workouts and support. God bless u.

Milena

FINISHED THE PROGRAM!!! ON TO THE NEXT!! Keep working!! ✅✅💪🏿💪🏿🌱

Junior Mapati

*Lower
A1. Single leg Hip thrusts 4x10 each leg
A2. Hamstring marches 4x12 each leg (lying on ground drive hips up with legs extended out on your heels. Drive on knee towards your torso then back down, then the other leg)

B1. Alternating forward lunge 4x10 each leg B2. Lateral step ups 4x8-10 each leg
B3. Split stance chops 4x15 each way

C1. Kneeling single arm clean and press 3x8 each arm 
C2. Db goblet squat 3x8 
C3. Shoot throughs 3x10 each way

- Start with upper back on bench and hips up
- Lift one foot off the floor and lower glutes
- Lift hips back up engaging glutes and hamstring

Single leg hip thrusts

- Start with upper back on floor and glutes off the floor
- Walk feet a few inches forward
- Lift knee towards chest keeping glutes off the floor

Hamstring marches

Superset A

-Stand with your feet Shoulder width apart 
-Step forward into a lunge
-Step back to starting position
-Repeat alternating legs back and forth

Alternating forward lunge

- Place first foot up on bench with dumbbell in opposite hand
- Step through fist foot and lift up second foot to the height of bench

Lateral step-ups

- Start with one foot back with slight bend in knees
- Hold dumbbell to the side with the leg back
- Bring dumbbell across and up to opposite side ending overhead

Split stance DB chops

Tri-set B

- Start on one knee with the other knee bent 90 degrees and dumbbell at side
- Clean dumbbell to shoulder and press overhead

Kneeling single arm clean to press

- 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 in a modified plank position with legs bent
-Rotate to one side and kick the bottom leg threw
-Tap that foot with your upper hand
-Repeat both directions

Shoot through

Triset C

W8/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

W8/D4 Lower

Community

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