Name: Playbook - Steve Weatherford - Workout 11 | Hamstrings, shoulders, legs & core
Uploaded: 2023-08-18T18:02:11.355Z
Duration: 45 min
Description: Workout 11 | Hamstrings, shoulders, legs & core

I show up, put my head down, do the reps and check the boxes.

Thanks for kicking my butt… literally! I now know I can army craw my way out of any situation!!

Cora

Christina

Good workout….hard to perform everything maximally due crowded gyms and not enough open equipment..made due by substituting things closer together…just food for thought for people who make excuses as to why they can’t do it…maybe a full program usually only barbell or maybe a BUNCH of KB stuff. I love kb work…rock on !!

Bert

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

DB reverse lunge

- Perform 10 DB front raises
- Perform 10 DB side laterals
- Perform 10 DB rear delt flies

DB 3-way raises (front/side/rear)

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your toes and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

Giant Set

- Perform 7 bottom half leg curls
- Perform 7 top half leg curls
- Perform 7 full range curls

Leg curl 21’s (bottom/top/full)

- Start by sitting with the barbell at your chest
- Press directly up overhead
- Lower slowly back to starting position

Seated barbell shoulder press

- Hugging a heavy plate at your chest 
- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Repeat to the opposite side side

Lateral lunge w/ plate

- Perform barbell front raises
- Perform barbell upright rows
- Perform barbell overhead presses

10/10/10

Barbell shoulder triple threat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Crawl forward on your forearm/elbows, dragging your body and legs behind you

Army crawl

Workout 11 | Hamstrings, shoulders, legs & 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

Adrian Velasco

Workout 8 | Chest, triceps and core

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 11 | Hamstrings, shoulders, legs & core

Community

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