Name: Playbook - Michael Eckert - Day 10
Uploaded: 2022-11-07T17:00:25.649Z
Duration: 45 min
Description: Day 10

Eric Pixel

Very good but it would be better to explain of the reps on pull ups are unbroken because they are too many....

GiorgosKs

Martin Olsen

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

*Workout
Circuit 1 x 3
- Bent over lateral raise x10
- Bent over row x10
- Lateral curls x10
- Finger curls x15

Circuit 2 x 3
- Pull­Up negatives x5
- Bicep curls x10
- Pull­ups 
- Bicep curls x10
- Pull­ups

Circuit 3 x 3
- Pull­ups 
- Finger curls x12
- Shoulder curls x10
- Deadhang 

*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

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

Bent Over Lateral Raise

-While bending over, bring the dumbbells from a hanging position to your chest and repeat

-Keep a straight back

Bent Over Row

-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

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

Pull Up Negative

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

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

-From a dead hang position, pull yourself up until your chin is above the bar and repeat

Pull Up

Circuit 2

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

Shoulder Curl

-While gripping the pull up bar, hang on for dear life

Dead Hang

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

Junior Marine here. Been following you since before enlisting, at that time tips from your videos helped me to get to the certain amount of pull-ups. Now I want to do more, so I’m here. First workout in and my forearms are on fire, thank you! That’s definitely something different from what I’ve used to do before.

Viktoriia

Greg

Day 1

Day 2

Jakub

Day 3

Couldnt make the pull ups 1st circuit. But finish the work out strong

Killing. Only couldn't make the 20 wide pull ups. Had to do each set in 5 sets

Might have been one of the hardest workouts I’ve subjected myself too.

Justin Roe

Day 4

Seth

Day 5

Day 6

It would be better to explain at excercises if the reps are for each side.For example ankle taps or russian twists and at pull ups if the reps are unbroken.Except these the programme is really good!!!

Day 7

great workout, i could only manage to do 70/75% of the pull ups and my harms are burning, but great anyways

Andrea

Couldn't make the pull ups. But tried 80% over 5 sets each time for the 15-18 reps

Day 10

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