Name: Playbook - Steve Weatherford - Workout 1 | Quads, calves, biceps & triceps
Uploaded: 2023-08-18T18:02:11.213Z
Duration: 45 min
Description: Workout 1 | Quads, calves, biceps & triceps

Brandon

Day 1 was awesome. Looking forward to the next month! 💪🏼

Gary Isaac Blanchard

Austin

Ryan

Just started the program today. I can tell it's going to kill me and give me new life at the same time. Looking forward to see what the end of 28 days does to my body

David Weber

Corey

Caleb

Great workout as well as quality video content for the details. Thank you.

Isaac4mayor

Enda Quigley

This was a banger.. I cried, I laughed, I contemplated life. Well done!

I stepped away from this for a few months (huge mistake). I would have been so much stronger but on the bright side… I just got my ass kicked!

First workout after a vacation. Was rough. Good variation.

Harold Summers Jr

Day 1 complete 💪🏾 work out was phenomenal🔥🔥🔥

Jonathan

Kolton Williford

Came to this first workout after a 2 week vacation. I am exhausted. Feels great. Fired up for the next!

Gabriel

Today was about "Doing The Reps".  Just showing up is where it starts and how it finishes!

david carpenter

Isaac Steury

Chris

Great workout.  Not used to that many reps!

Chris Bordner

Definitely switched up my routine and had my heart blasting

Scott Rickman

Justin

Amazing! Just what I needed! Now I just need to tune in my nutrition!

Preston

Tough I had to dig down deep for this one

Jeremiah

Joseph

This first work out kicked my ass. Don’t think my Quads had ever been that sore before

Keith higgins

First day of Metabolic Reset. I worked a lot harder than I do on my own. I realize that I don’t make myself uncomfortable doing my own workouts because I simply tend to choose the exercises I enjoy doing or I’m most familiar with.

Ramon Hache

It was a simple but not easy workout, got a great pump in this morning

Jared

Add plyos in too maybe. For athletes I’d put more complex workouts then toe raises and leg extensions

Matt

Good start to a new program…liked the mid to high rep range..I think a bigger “rest” button would be nicer so the clock starts sooner and less rest to keep heart rate up..I ignored the timer and used my own. Pumped for the next sessions !

Bert

First day using the app. I’m VERY impressed with not only how easy the app was to use, but the workout was creative and challenging. Highly recommend this app. Absolutely love how intuitive it is! Thanks Steve - God Bless you brother!!

Shawn

Will feel that tomorrow. Good combo of arms and legs.

Erik Siefkes

Jarod

More exercises are needed for the app to be worth $15 per month. You have great exercises. You just need more of them.

Angelo

Good stuff, are we getting new workouts next week????

Sean

Clint Stewart

Christopher

Kristie

Greg

Great work, loved the upper lower body superset. Definitely got the HR up and going and stayed up throughout the workout. Great Job.

Edgar Navarro

Huge arm pump today and those calves tho…

Tyler Gann

Santos

It was great! Kept the heart rate up and the 1 minute break was perfect.

Brian

Great workout and super easy to do at home!

West

Jim Litterio

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm

DB curl with static hold

Superset

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

DB Squats

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

DB Hammer Curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

10 toes forward/10 toes in /10 toes out

DB calf raises

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

Workout 1 | Quads, calves, biceps & triceps

Can’t move my upper body 🥵 Friggen LOVE IT!

Workout 2 | Shoulders and chest

Royce

Andy

Workout 3 | Legs, tricep and core

These workouts are perfect! What a program!!

For those with wobbly knees and stiff hips this the one!!

 Trust me ur wife going ro love u after this workout Xx
Thanks coach!!

Emmanuel Berkmans

Workout 4 | Glutes, hamstrings and triceps

Workout 5 | Back, biceps and calves

Family fun day! A full move with relationships with my family, fitness, flow and fun!

Workout 6 | Joker's Wild 🃏

Thank you Steve! After the pounding that my muscles, ligaments and joints took during this week, THIS FELT AMAZING!!!

Do full activity 
It’s hard to follow abbreviated 
Easier to fast forward if needed than to slow down 
Thanks!

Kevin

I’m personally awful with stretching and definitely a key issue hindering my training so maybe a video with dialog speaking through what you’re doing and why you’re doing it would 100% help me and hopefully many others ! Rock on

Workout 7 | Yoga

Daren Dollar

At day 7. Started to think while I’m working out and being aware of my form and what muscles are being active

Adrian Velasco

Workout 8 | Chest, triceps and core

Cora

Luke

Workout 9 | Quads, calves & shoulders

I’m using this app to get back into working out and it’s amazing. I’m struggling a little because of lack of endurance, but I’m able to complete all of the workouts.

Workout 1 | Quads, calves, biceps & triceps

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