Name: Playbook - Michael Eckert - Day 10
Uploaded: 2022-11-07T15:43:37.826Z
Duration: 45 min
Description: Day 10

What should I do to improve on the holds.

Daniel

Jakub

Greg

Ugur

Eric Pixel

Greatt mate, thank you for sharing with us years of training!!

Andrea

Good workout, struggled a bit but got through it!

Forearms are shot.  New feeling and loving it.

Justin Roe

Divan

*Warmup x 2 
- I's, Y's & T's x15
- Air squats x15
- Lateral curls x15 
- Squat walks x10

*Workout
Circuit 1 x 3
- Forehead curls x12
- Lateral curls x10
- Bicep curls x8
- Pull­up negatives x5

Circuit 2 x 3
- High pull­up hold x10 seconds
- Medium pull­up hold x15 seconds
- Low pull­up hold x20 seconds

Circuit 3 x 3
- Farmer’s walk x30 seconds
- Shoulder curls x12
- Farmer’s walk x30 seconds
- Shoulder curls x12

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

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

Forehead Curl

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

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

-Stand on a box or jump into a high pull up position
-Lower down slowly

Pull Up Negative

Circuit 1

-Hold yourself at the top of a pull up with chin above the bar

Pull Up High Hold

-Hold yourself in the middle of a pull up position with arms at 90 degrees

Pull Up Medium Hold

-With slightly bent arms hold yourself at a low pull up position

Pull Up Low Hold

Circuit 2

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

Dumbbell Farmer's Walk

-Bring the dumbbells to your sides
-Curl them outwards until you tap your shoulders

Shoulder Curl

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

Good. Felt it was. A little short so I added a pull up/pushups ladder at end. Went to 5 and then did ring assisted angled pulls to 10

Nathanial

Day 1

Videos make it a little difficult to see where hands are in the last two set of exercises. At first I thought you grabbed your legs for the boat holds due to camera angle. Other than that, good workout

Another great workout! My abs were to the point where they wouldn’t engage at the end.

Great workout. Been doing the programs for a while, went from 1 to 7 consecutive pull-ups. Love the program!

Day 2

Great workout the bar hold was unexpectedly hard! Got through it, will get every set at 15 seconds!

Day 3

Day 4

Elizabeth

Day 5

Wasn’t able to do any of the pull-ups so I supplemented with lat pull downs.

Day 6

Day 7

Bicep curls were killing me by the third set. Good workiut

I couldn’t get through the pull-ups without a strap to assist. Is that normal for these working sets?

Buen entreno, las dominadas siguen siendo duras, pero ahí seguimos!

Day 10

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