Name: Playbook - Steve Weatherford - Workout 9 | Quads, calves & shoulders
Uploaded: 2023-08-18T18:02:11.343Z
Duration: 45 min
Description: Workout 9 | Quads, calves & shoulders

Cora

Luke

Got super sweaty ! The ab portion reps and on screen reps did not add up not sure what proper rep range was

Bert

- Stand holding a dumbbell, elbow forward of shoulders
- Press the dumbbell overhead
- Lower the dumbbell

DB single arm shoulder press

- 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

(10 reps each leg then drop the weight and do another 10 reps each leg)

DB walking lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up

Good Mornings (Down ups)

Giant Set

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Place one foot up onto the bench 
- Explode up and over the bench switching your feet
- Repeat back and forth

Lateral bench step overs

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height, lower halfway, return to the top then lower all the way to starting position

1 1/2 DB Lateral raises

- 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

- Perform single arm side laterals 10x
- Perform single arm front raises 10x
- Complete desired reps then repeat on the opposite side

DB single arm 2-way raises

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs in all 3 directions (side, front, side)
- Bringing your elbows towards your knees
- Return back to starting position

Cable crunches 3-ways (side/middle/side)

Workout 9 | Quads, calves & shoulders

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

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 9 | Quads, calves & shoulders

Community

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