Name: Playbook - Michael Eckert - Day 10
Uploaded: 2022-11-07T02:21:10.193Z
Duration: 45 min
Description: Day 10

Hannah

Jakub

Eric iPhone

Andrea

Great workout, I’m not the best at the tail lifts, something to work on!

Greg

*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
- Front plank points x10
- Plank up downs x4
- Russian twists x20
- Diver sit-ups x8

Circuit 2 x 3
- High plank walkouts x5
- High plank hold x30 seconds
- Hip flexor resist x8

Circuit 3 x 3
- Prone tail lifts x15
- Leg lifts x10
- Leg circles x8
- V­-Situps x15
- V­- Situp hold x15 seconds

*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

-Start in a front plank position
-Alternate pointing each hand out in front of you

Front Plank Points

-Go from a high plank to low plank by going from your hands to your elbows and repeat

-Keep your back straight

Plank Up Down

-Start in a seated position
-Slightly lean back engaging your core
-Twist side to side

-Try and keep your feet on the ground

Russian Twist

-Start laying back
-Put your hands over head behind you 
-Push them forward between your legs pretending like you're diving in a pool

Diver Sit Up

Circuit 1

-Start in a high plank position
-Walk your hands as far forward as you can and then back to a high plank position

-Focus on keeping a straight back

Front Plank Walk Out

-Start with your palms about shoulder width apart and under your shoulders
-Hold this position keeping a straight back

High Plank

-While laying back, bring one leg in
-Push against your quad

-Resist against any movement either way

Hip Flexor Resist

Circuit 2

-With palms on the ground and in the prone position, lift your legs off the ground

Prone Tail Lift

-Lay back, lift your feet to roughly 45 degrees and back down without touching the ground

Leg Lifts

-Lay back, lift your feet slightly off the ground
-Make circles with your feet

Leg Circles

-Lay back and your legs bent
-Stack your hands and reach as far in between your legs as you can while lifting your shoulders off the ground

V Sit Up

-Perform a V Sit Up and hold at the top position

-Keep your shoulders off the ground

V Sit Up Hold

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 10

Love Michael’s programs, great workouts!

Lukas

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

William

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

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 10

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