Name: Playbook - Steve Weatherford - Week 1 - Day 3
Uploaded: 2023-10-04T15:35:02.126Z
Duration: 60 min
Description: Week 1 - Day 3

Jiri

Quinton Powell

Gary Isaac Blanchard

This def is testing how much fight is left in this dog. Love it!

Joseph

Skipped leg days for far too long. Going to get this body stronger than ever! … Steve is the man! 🙌🏼 thanks bro! 🙏🏼

Stephen

Hard and good. I Love being pushed. More reps than I am used too.. 🔥🔥🔥🔥

Adam Strong

Andy

Wednesday are my double days!

A.M. Track workout 

P.M. Gym workout consisting of a combination of bodyweight movements and weight lifting.

Track workout
• 1 mile warmup
• 4 X 400 m repeats (RPE 7-9) (Zone 4-5)
• 1 mile cool down

A.M. - Track Workout

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges + Dynamic warm-up

Superset 1a - Heavy Dumbbell Lunges

- 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

Superset 1b - Box jumps

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

Superset 2a - Kettlebell heel elevated goblet squat

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Superset 2b - Dumbbell step ups

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Superset 3a - Dumbbell lateral lunge

- Keep your core tight and avoid using your lower back or swinging

Superset 3b - Floor Hamstring Curl

- 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

Superset 4a - Leg extensions

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Superset 4b - Calf raises (toes forward)

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand
- Stay until you cannot hold a 90degree angle (until failure)

Finisher - Weighted wall sit (to failure)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Frog Crunches

Week 1 - Day 3

Ultraman - Start Here

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

Week 1 - Day 1

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

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.

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 3

Community

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