Name: Playbook - Steve Weatherford - Workout 6 | Joker's Wild 🃏
Uploaded: 2023-08-18T18:02:11.314Z
Duration: 45 min
Description: Workout 6 | Joker's Wild 🃏

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

Grab a deck of cards. Shuffle them. Pick 4 exercises from the list below and assign them to a suite of card ♥️♠️♦️♣️ Pick a card - that is the number of reps you are to do, along with the exercise (i.e. if hearts = Burpees and you pull a 4 of hearts, you need to complete 4 Burpees. Continue until the ENTIRE deck is done.

- BW Squats
- Squat Jumps
- Burpees 
- Tricep Press
- Frog Crunch
- Side Plank Ups (both sides)
- Push-ups
- Bicycle Crunch
- Turkish Crunch (both sides)
- Scissor Lunges
- Windshield Wipers
- Box Jumps
- Diamond Push-ups
- Reverse Lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Hinge at the hips and sit your butt back and down
- Reach parallel and jump, exploding up 
- Land softly

Squat Jump

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Begin in a push up position with arms extended further forward 
- Bend your elbows so that your forearms touch the ground
- Press into your hands to rise back up

Tricep Press

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

Frog crunches

- 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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push-up

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Reach towards your opposite toe keep your arms and legs extended 
- Engage your core as lift up
- Complete desired reps then repeat on the opposite side

Turkish Crunch

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up and switch your feet in mid air
- Lading soft and repeating back and forth for time or reps

Scissor Lunges

- Lying on your back with your arms out to a T and legs extended up to the ceiling 
- Drop your legs from side to side with control

Windshield Wipers

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond push ups

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Complete desired reps then repeat on the opposite side

Reverse Lunges

Workout 6 | Joker's Wild 🃏

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

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

Bert

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 6 | Joker's Wild 🃏

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