Name: Playbook - Steve Weatherford - Week 1 - Day 1
Uploaded: 2023-10-04T15:35:02.118Z
Duration: 60 min
Description: Week 1 - Day 1

Good had to modify some exercises as I just had surgery 4 weeks ago to unocclud the femoral vein but all in all awesome

Carol

Jonathan

Zach

Trae

Great intensity w/ supersetting to keep the heart pumping

Anthony

Mark Ivers

LOVE IT. The playlist is a game changer. Thanks brother for sharing this

Benjamin Boyer

Michael

What a pump!!! I felt every push motion the entire time!

Kyle

Day 1 complete 🥵 Awesome workout! PTL!

Gary Isaac Blanchard

I stumbled across your podcast through an acquaintance. Changed my life. Got back into my walk with The Lord, and wanted to get back into a healthy lifestyle. Day one was a struggle, but I will persist. Thank you, sir.

Blake Fitzsimmons

Noah Haffery

Brandye

Did 12 for flys and shoulder press
Failed at 9 on DB fly 40#’s

Mike d

Paul John Hudson Synnot

That was awesome I love it. Great workout

Joseph

Great! Old, old school small community gym. Had nowhere to do a pull up. Just glad I took the first step, late but I started!

Trey

100 lunges are no joke!!! Def got the blood flowing!!

Andrew Garcia

Had to break it up into two workouts today bc of fatigue and work. These 8 weeks are going to be transformative! 🙌🏼

Stephen

Andy

Monday is strength day! It’s a combination of body weight exercises + weight lifting.

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

(See Dynamic Warm-Up in app)

Bodyweight lunges + Dynamic Warm-up

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Superset 1a - Dumbbell lateral raises

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Keep core engaged

Superset 1b - Single arm dumbbell shoulder press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Superset 2a - Dumbbell bent over row (double)

Superset 2b - Dumbbell fly

- grip pull-up bar
- pull your body weight up until your chin is just barely above the bar
- lower yourself until your arms are fully extended

Superset 3a - Pull-Ups

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Superset 3b - Dumbbell incline bench press

- Start with a weighted plate on your back in push up position
- Bend your elbows to lower down until chest touches the floor
- Straighten arms to return to the starting position
- One (1) round max effort (until failure)

Weighted push-ups

- Lay on the floor with legs wide and a plate directly above your face
- Press the weight up while lifting your body off the floor
- When the torso is 90 degrees to your legs, slowly roll back down to a lying position

Plate overhead sit ups

Week 1 - Day 1

Ultraman - Start Here

I walked. I didn’t walk far but I walked. I am also going to try swimming tonight.

Love this! Great guidance and it’s fun!

Week 1 - Day 2

Jiri

Quinton Powell

Week 1 - Day 3

Week 1 - Day 4

Awesome workout. Those Ohearn presses killed me

Amazing. Rest times pushed me a lot and I loved it.

Week 1 - Day 5

First time running 5 miles in 26 years it was tough but so looking forward to building a base again.

Adam Strong

Week 1 - Day 6

Week 1 - Day 7 - Rest Day

Rich

Week 2 Day 1

Week 2 Day 2

Week 2 Day 3

I can definitely see this program is working quickly.

Week 2 Day 4

Great workout and got it in before kids got up and ready for school

Week 1 - Day 1

Community

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