Name: Playbook - Coach Myers - W1/D1
Uploaded: 2024-02-18T22:00:07.961Z
Duration: 60 min
Description: W1/D1

Had a blast let’s see if I can stick with it!

Levi gibson

Kel Bates

Jose

It was great, feeling the burn, can't wait for D2

Darren

Was awesome! Just like training in the gym. I worked myself to the bone and then some. Can’t wait to see what happens by the end. I feel great!

Killer workout to get started!!! Let’s get shredded!!

Beau Hammock

Real good intro back in to the gym. I’ve been in and out for years and am really trying to get consistent now as I am noticing little pains in my back and knees. Deadlifts are tough for me due to hip flexibility and lower back issues. I’m trying to ease my way back into it using the  trap bar.

Anthony

I love your new app! It really helps keep me motivated and on course. I know you have them on IG but could you ever share some Yoga flows on playbook? Thanks for everything you do. I love that you share your youth training expertise as a dad and coach.

Brice

Gabrio Lima

Great start. I am working in a home gym and it was easy to substitute a couple of exercises I don’t have the equipment for. Looking forward to the rest of the program.

Caleb

Day 1 was tough, can’t wait to see day 28! Great work out!

Robert

Getting back into working out after a break and this is just what I needed. The 28 day shred is one of my favorite programs

Great start, the videos have great technique. I look forward to to where I am in 4 weeks!! Just have to bring it in the Gym and the Plan will do the Rest!!

Brandon

Week 1 Day 1
[Kettle Bell Warm Up] 3 rounds
• Swings – 10
• Goblet Squats – 10
• Single Arm Row – 10/10
• Single Arm Floor Press – 10/10

[Main Lift]
• Deadlift – 5 x 5

[Strength Accessory]
• DB Rows – 3 x 8/8

[Ultimate Pump] 20/15/10/5/20
• Lat Pull Downs
• Barbell Curls (back against a wall with light weight)
• Hamstring Band Curls
• DB Curls
(complete all 5 sets before moving on to next)
20 the first round, 15 the next, 10 the third, then 5 each before ending with a round of 20 reps each.

Each day choose ONE of the options below  for your morning cardio and/or a second workout of the day, or choose a workout from the gutcheck conditioning section of the app. 
Home Options:
• 1. Walking Lunges – 15 minutes
• 2. BW Complex: 10 Squats/10 push ups/10 sit ups x 10 rounds
Gym Options:
• 1. 21 minutes bike – alternate each minute between easy/medium/hard x 7 rounds
• 2. Airdyne Bike – 10 second sprint/50 seconds easy x 15 minutes
• 3. Airdyne – 2 minutes 95% Effort x 4 rounds (1 minute rest between rounds)

[Kettle Bell Warm Up] 3 rounds
• Swings – 10
• Goblet Squats – 10
• Standing KB Row - 10
• Single Arm Floor Press – 10/10

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB Swings

- Hold the kettlebell 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

Goblet Squat - KB

Hinge forward at the waist. Perform a double arm row, twisting the KBs slightly at the top.

Standing Double KB Row

Lay down and perform a single arm press, keeping your lat tight and elbow tucked in. Bridge your hips up keeping glutes tight the entire time.

KB Single Arm Chest Press

Kettlebell Warm Up

- Get tight to the bar with a wide stance and squat down and grab the bar (arms inside of legs) with an over/under grip
- Keep your back flat and abs engaged as you pull the weight off the ground, pushing your hips to the bar as you stand up
- Lower the weight under control to the starting position, or on max effort single reps, drop the weight after locking out at the top

Deadlift - Sumo

- Bend over and grab a DB with your other hand on a bench or rack for support
- Keep your feet square rather than staggered and your spine straight, and head in a neutral position
- Pull the weight up and back towards your hip as you retract the scapula and squeeze the muscles in the middle of your back
- Do not twist, try to keep your shoulders level
- Lower under control and allow the lat to stretch at the bottom
- Complete desired reps then repeat on the opposite side

DB Row

Complete a circuit of all 4 exercises, changing the reps each round - 20, 15, 10, 5, 20
Lat Pull Downs
Barbell Curls
Hamstring Band Curls
Db Curls

- Sit at a lat pull down machine and grab the bar with a medium-wide overhand grip
- Arch your back and pull your elbows down and back, engaging the lats
- Try to touch the bar to your collar bone, not down in front of you
- Lower the weight with control

Lat Pull Downs

- Keep shoulders rolled back 
- Elbow tight to body 
- Maintain a slight bend at your knees

Barbell Curl

- Loop a band around a rack and behind each ankle
- Curl the band back, engaging your hamstrings

Band Hamstring Curls

- Curl the dumbbells up as you fully supinate your hands
- Remain in a palms up position as you slowly lower the weight, twisting back to neutral just before the dumbbells reach your sides

DB Curls

Ultimate Pump Pulling Circuit #1

Home Options:
• 1. Walking Lunges – 15 minutes
OR
• 2. BW Complex: 10 Split Squats/10 push ups/10 crunches x 10 rounds

Choose option 1 or 2

- Check your step in the middle of each lunge and alternate sides
- Keep chest up and control your descent
- For weighted sets use heavy DBs or KBs

Walking Lunges

-
- 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

BW split squats

- Start with your hands just outside the shoulders 
- Keep your core tight and body straight as you lower your chest to the floor
- Keep your head in a neutral position and exhale as you press your body back to starting position

Push Ups

- Attach a band overhead and kneel down
- Crunch forward keeping your hips high
- Aim for your elbows to hit mid thigh

Band Crunch

Home Conditioning Option 1 (no equipment)

Gym Options:
PICK ONLY 1 of the following:

• 1. 21 minutes bike – alternate each minute between easy/medium/hard pace x 7 rounds
• 2. Airdyne Bike – 10 second sprint/50 seconds easy x 15 minutes
• 3. Airdyne – 2 minutes 95% Effort x 4 rounds (1 minute rest between rounds)

- Stationary bike: when doing long bike sessions aim for an average HR of 130-145

Bike

Airdyne Sprint

Gym Conditioning Options 1

W1/D1

Great intro and explanation of real world examples! Let’s start this shred!

Very helpful, I appreciate the real world examples you use. Thank you

Lexvet

Shred 6 - Intermittent Fasting Strategy

It was great, killed my grip but from beginning to end it was a great workout!

Angel

Kevin

W1/D2

Skipped a couple of weeks for vacation, but this brought me back to the grind mentality, thanks coach

This was ROUGH. A great test of where I’m at physically after not consistently going to the gym over the last year. It kicked my ass. Can’t feel my arms and I really had to pace myself on the treadmill sprints. Really great baseline that I can grow from.

W1/D3

Another great way to start the day! I did 20 minutes on the bike and 20 minutes on the rowing machine. Where is the best place to find your content for nutrition and recipes now? Thank you for sharing all your content! It really helps keep me motivated. Keep up the great work!

W1/D4

As usual, killer. That warmup may have been the toughest part. That and the glute bridge. My ass is FEELING it

W1/D5

This was a lot! I’ve got a lot of work to do.

W1/D6

W1/D7

W2/D1

W2/D2

W2/D3

W2/D4

W2/D5

W2/D6

W2/D7

Sometimes the summary of the workout is different than the workout once you get into it. The details are different like 5/3/1 reps and sets from the summary to entering the workout. Otherwise I’ve been enjoying the program!

W1/D1

Community

More workouts from Coach Myers