Name: Playbook - Steve Weatherford - Day 2
Uploaded: 2023-08-18T18:02:11.200Z
Duration: 45 min
Description: Day 2

Awesome! Just turned 48. Worst shape of my life. 5’11 210. Did your metabolic reset 5 years ago and was in best shape of my life. Weighed 190 and was ripped after following the meal and exercise plan to a T. Thanks brother 🙏🏻

Eric

*Cardio can be done in succession with the workout or at a separate time during the day

Quote of the day: Give thanks for a little and you will find a lot… Gratitude is like a magnet; attracting your hopes, dreams, goals and aspirations.

Do each exercises continuously for 20 sec. Rest 10 sec before moving to the next exercise.

2 min break between rounds

*For unilateral movements it’s 20 total seconds (10 sec each side)

- Start in a piked push up position with your feet elevated
- Lower your head to the ground as far as you can go
- Straighten elbows to press back up to starting position

Elevated Shoulder Press

- Place one foot on the bench and move forward a few inches 
- 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

20 seconds total (10 sec each leg)

Bulgarian Split Squat

- Stand with a band under your feet and grasped in both hands
- Keeping a slight bend at the elbows 
- Raise your hands laterally and up to shoulder height 
- Lower your hands releasing the tension from the band

Resistance Band Lateral Raise

- Place foot up onto the bench and push through your heel to stand up
- Bring the other leg up and drive the knee forward 
- Step down and repeat
- Complete desired reps then repeat on the opposite side

20 seconds total (10 sec each leg)

Step-up w/ Knee Lift

- Stand with a band under your feet and grasped in both hands
- Going forward at the hips
- Keeping a slight bend at the elbows 
- Raise your hands up to shoulder height, engaging your rear delts 
- Lower your hands releasing the tension from the band

Resistance Band Rear Delt Raise

TABATA Circuit

Outdoor Cardio Of Your Choice

Day 2

Bigger than expected! Just getting back into movement after 3 years of zero gym and bad diet.  Got through half the deck of cards and went to the static stretch.  Headed out for a bike ride. 
Thank You for sharing this creative plan for a body weight workout.

Day 2

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