Name: Playbook - Michael Eckert - Day 1
Uploaded: 2021-09-09T11:40:28.413Z
Duration: 45 min
Description: Day 1

Betty OK

Faith

Pretty exhausted, my weak arm can’t hold up the weight for the warmups already

JON KWAN

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 Pixel

Canaan

Chris

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.

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

Marc

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.

Greg

Andy

Patrick

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

Zachary

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

Day 1

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Day 1

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