Name: Playbook - Steve Weatherford - Workout 4 | Glutes, hamstrings and triceps
Uploaded: 2023-08-18T18:02:11.286Z
Duration: 45 min
Description: Workout 4 | Glutes, hamstrings and triceps

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

All I have access to at my hotel is free weights so I had quite a bit of difficulty modifying for that. I’ll be ready to try this one again when I get home and have a full gym…

Daren Dollar

Have intense voice over instead of elevator music during exercises…more jumping and explosive movement

Bert

Great amount of reps each set, sweating!!!

Sean

Legs on fire, had to really push myself to complete workout.

Edgar Navarro

Had to make up the hamstring 21’s, not a lot of gyms have the laying flat curl machine.

Brian

Solid workout, body is beat up in a good way so far this week.

Brandon

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

DB Bulgarian split squats

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Superset

- Begin with your arm across the front of your body
- Extend your arm engaging your tricep 
- Bend the elbow to return to starting position 
- Complete desired reps then repeat on the opposite side

Transverse tricep extension

- Position foot midway on platform
- Lower slowly and push through your heel

Single Leg Leg Press

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat and pulse for time or reps
- Stand up to full extension

DB Sumo Squat Pulse

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

Leg curl 21’s (bottom/top/full)

- Stand tall, abs engaged and upper arms locked at your sides
- Perform 7 bottom half pushdowns
- Perform 7 top half pushdowns
- Perform 7 full range pushdowns

Tricep 21’s

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

Workout 4 | Glutes, hamstrings and triceps

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

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

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 4 | Glutes, hamstrings and triceps

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