Name: Playbook - Michael Eckert - Day 1
Uploaded: 2022-11-07T17:40:13.134Z
Duration: 45 min
Description: Day 1

Greg

Eric Pixel

1st time i aced it. Long way from last year

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

*Workout
Circuit 1 x 3
- Bicep curls x12
- Lateral curls x12
- Forehead curls x12
- Dumbbell hold x30 seconds

Circuit 2 x 3
- Dumbbell running man x30 seconds
- Standing Russian twist x30 seconds
- Dumbbell running man x30 seconds

Circuit 3 x 3
- 90 Degree switch curls x30 seconds
- Bent over lateral raise x12
- Farmer’s walk x1 minute
- Bicep curls x12

*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

-Perform a standard dumbbell curl 
-Let your elbows rise and the dumbbells come parallel to your forehead

Forehead Curl

Dumbbell Hold

Circuit 1

-Start with holding the dumbbells at 90 degrees
-Make small circles with them in either direction

Dumbbell Running Man

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

Standing Russian Twist

Circuit 2

-Hold 1 Dumbbell at 90 degrees 
-Do curls with opposite arm

90 Degree Switch Curls

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

Bent Over Lateral Raise

-Maintain good posture while holding the dumbbells and walking in a straight line

Dumbbell Farmer's Walk

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

Day 1

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