Name: Playbook - Michael Eckert - Day 10
Uploaded: 2021-09-09T11:45:27.026Z
Duration: 45 min
Description: Day 10

Eric Pixel

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

Day 10

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Day 10

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