Name: Playbook - Michael Eckert - Day 1
Uploaded: 2022-11-07T01:45:33.252Z
Duration: 45 min
Description: Day 1

Love Michael’s programs, great workouts!

Greg

Lukas

I got my first pull-up using Michelle Khare’s program and am hoping to increase that a bit with your program. Super excited to see how it goes. :)

Hannah

Jakub

Harder than I thought! Plus, I did do the initial test before the workout. 

Looking forward to the next one!

RICK

Betty OK

Faith

Désolé je suis français 😃 Séance très intense au top de bonne sensation.

David

William

I didn’t know, when to rest. Do I rest only every end of a circle?

Nico Rogmann

Alyssa

Ian Bent

Following you for over a year. Waiting for this app from you since before you made it. Love it. Day 1

Eric iPhone

Canaan

Chris Kirkland

Had to go down in weight during the warm up! Good workout!

Stephanie

It was a great starting point. I have golfers elbow pain. This workout did not hurt at all.

Chris

My arms are soo tired. But waiting for the next workout 👌🏼

Pelut2828

Iris

I loved it. Short and to the point. Great for my tight schedule. Can’t wait for tomorrow’s workout!

Mark

I think I might have missed the intro video to the program?

Phillip Isham

Amazing workout. Very fun and the right amount of challenging for a progression workout.

Mihai

he was good, maybe its too beginner but it was interesting and it motived me

Andrea

Great first workout. I have a lot  of room to grow. I’d like to know how this should be scheduled. Every second day, every day etc. Loved it overall.

Andy

Patrick

When my pull ups increase haha I’m just kidding man

Zach

stephen birch

Amazing! Question is will I be able to lift my arms to do my job tomorrow 🤣❤️

Brandi

I was a little confused by how to progress through movements with the videos but figured it out quickly

Abby

Ivan

More challenging than I thought it’d be but fun!

Montse

*Warmup x 2
- I’s, Y’s and T’s x 15
- Lateral curls x 15
- Air squats x 15
- Squat walks x 10

*Workout
Circuit 1 x 3
- Bicep curls x 12
- 90 Degree dumbbell hold x 10 seconds
- Finger curls x 12

Circuit 2 x 3
- Lateral curls x 12
- Bent over change pulls x 10
- Dumbbell hold x 20 seconds 

Circuit 3 x 3
- Standing dumbbell Russian twists x 12
- High position Iso hold x 10
- Medium degree Iso hold x 10
- Low position iso hold x 10
- Bent over lateral raise 

*Cooldown
*Cooldown
- Legs wide ­ stretching down the middle/left/right
-  Legs together ­ stretching hamstrings
- Quad stretch
- Tricep stretch
- Deltoid stretch
- Calf stretch
- Cobra

-With the dumbbells make the shape of the letter I, T and Y

-Focus on tempo and perform the same amount of reps for each letter

I's T's Y's

-Hold the dumbbells at 90 degrees
-Rotate your arms laterally 
-Keep your elbows in the same position

Lateral Curls

-Focus on driving with your glutes and not your knees

-Maintain a good tempo

Squats

-Start in a low squat position and step side to side
-Focus on your glutes and hips

Squat Walks

Warmup

-Move the weights at a smooth tempo while focusing on contracting your Biceps.

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

-Hold the dumbbells in a static position 
-Keep elbows bent at 90 degrees
-Contract your Biceps

90 Degree ISO Hold

-Let the dumbbell roll down to your finger tips 
-Flex your hand forcing the weight back up into a closed position

Finger Curls

Circuit 1

-Slightly bent over with a straight back
-Pull the dumbbells into your chest but also rotate from palms down to palms up

Bent Over Change Pull

Circuit 2

-Start standing and slightly leaning back
-Contract your core
-Twist the dumbbell side to side

Standing Russian Twist

Stand in a slightly bent position
-Raise each dumbbell to your sides contracting your deltoids and upper back

Bent Over Lateral Raise

Circuit 3

Make sure to do both arms or legs for individual stretches

-Put your feet together
-Without bending your knees reach down to the ground

Legs Together Hamstring Stretch

-Grab your foot
-Focus on pulling back to stretch front quad

Quad Stretch

-Start with arm over and behind your head
-Grab onto your elbow
-Pull Backwards
-Focus on stretching rear arm

Tricep Stretch

-Reach across your body with 1 arm
-Pull your arm further with the opposite arm
-Focus on stretching shoulders

Deltoid Stretch

-Keep heel on the ground
-Push hips forward
-Focus on deep calf stretch

Calf Stretch

-Lay flat with your belly on the ground
-Push up while keeping your legs on the ground
-Stretch your abs

Cobra Stretch

Cool down stretch

Day 1

Great workout! I just jumped right in, but I figured it might be good to check if this program works well for women or of you would suggest any modifications. I can currently do one full range pull up.

Good workout. Very excited that I discovered this series

jason anderson

Day 2

Woot! Another one down! Thank you for this program! 😁

Day 3

Day 4

Day 5

Are you supposed to keep your feet on the ground during russian twists?

Riniah Foor

Day 6

Great work out! My pull ups are getting cleaner! 🙂

Day 7

Day 8

Great workout! However, I don't seem to be making any progress. I can still only do one pull up and have to wait an entire day to get another. Is there anything you would recommend? I am doing a running program in addition to this program. Is it possible that may be interfering?

Day 9

Day 10

Feeling a bit stronger this week! Great workout!

Day 11

Love the workouts. Keep feeding more content. I'll be doing all your courses the coming 6 months

Day 12

Another great workout! I was finally able to get two clean pull ups. I decided to do assisted pull ups at the end since my form was declining, but am exited to be finally seeing progress! :)

Great workout, second time through. First run through I had no issues. Second time here was with a 30lbs weight vest and I noticed that the 3 top half pull ups were extremely hard. Which muscle group would that be? And what exercises help the top half of the pull up?

Kurtis

Day 13

Day 14

Alright! Feeling stronger! My pull ups are getting better as well!

Day 15

Woot! Another week down! One to go! Everything is feeling stronger! :)

The hip flexor resist istn clear. Reps 5 but only shows old position?

1 star to catch attention for feedback

Day 16

Another great workout! I was able to do three clean pull-ups no problem today—the fourth was a bit rough! Excited to keep progressing!

Feel stronger ! Thank you Michael for the great workouts

Adriana

Day 17

Was only able to get one pull up today, but hopefully will get more after a rest day.

1 star to catch attention:
.there's a 6 min bent row exercise

2 min dead hang is killing!!!

Day 18

Loved this workout! Almost through the program!

Day 19

Woot! This has been a great program so far! Can’t wait for the last day! :)

Day 20

Hurray! One program down! I’m excited to be making progress and plan on coming back for the next one once I hit 5 reps. 🙌🏼

Day 1

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