Name: Playbook - Steve Weatherford - Workout 10 | Back, biceps and Core
Uploaded: 2023-08-18T18:02:11.349Z
Duration: 45 min
Description: Workout 10 | Back, biceps and Core

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.

Isaac4mayor

Harold Summers Jr

Bert

- Grab the V-bar with the palms facing each other
- Stick your chest out and lean back slightly
- Using your lats, pull the bar down as you squeeze your shoulder blades
- Pause and return to the initial position

V-bar pulldown

- Begin with a bar and your back against a wall
- Curl the bar towards your shoulders 
- Slowly lower down until arms are extended

EZ-bar wall curls

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises

Giant Set

- Hinge at the hips to lean forward, placing your head on the top of an incline bench 
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Stabilized DB row

- From an incline position 
- Curl dumbbells up towards your shoulders 
- Keep elbows pointed to the floor
- Lower slowly back to starting position

DB incline T curls

- Begin standing under a bar with your legs shoulder width apart
- Place your hands on the floor in front of you and hop back bringing your body down to the floor
- Hop forward taking your hands off the floor and jump up grabbing the bar
- Pull yourself up until your head is over the bar

Burpee pull-up

- Start with the back flat and chest parallel to the ground 
- Lift elbows up towards the ceiling until the barbell touches your ribs
- Lower the bar with control

Barbell reverse grip bent over rows

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell ab rollout

- With an underhand grip on the barbell 
- Curl bar toward shoulders engaging your biceps 
- Lower back down slow and controlled
- Drop the weight each set

10/10/10

Barbell peel off bicep curls

Workout 10 | Back, biceps and Core

Brandon

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

Gary Isaac Blanchard

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!!

Joseph

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

Workout 10 | Back, biceps and Core

Community

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