Name: Playbook - Michael Eckert - Day 11
Uploaded: 2022-11-07T02:28:37.118Z
Duration: 45 min
Description: Day 11

Can hardly dead hang and need assist on 90 degree and iso holds from bar, but this is my first committed workout for pull ups ever. It’s a process, I’m determined to get there!!

Morgan

Stefano

Greg

Feeling a bit stronger this week! Great workout!

Hannah

Jakub

Eric Pixel

Andrea

Another excellent workout punched! Great program!

Chris

Are negative push-ups a good alternative to the iso holds? (Day 11 beginner push-ups)

Brian  Dewey

*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
-  90 Degree hang x10 Seconds
-  Lateral curls x10
-  Bent over lateral raise x10
- Hammer curls x10

Circuit 2 x 3
- 90 Degree negatives x4
-  Dumbbell running man x20 seconds
- Farmer’s walk x30 seconds

Circuit 3 x 3
- High position Iso hold x15 seconds s (Hammer Position)
- Medium degree Iso hold x15 seconds  (Palms Down – Pronated)
- Low position Iso hold x15 seconds  (Hammer Position)
-  Bicep curls x12
- Deadhang until failure

*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

-Hang at 90 degree bent elbows while on a pull up bar
-Palms facing away from the body
-Engage your core
-Breathe while holding this position

90 Degree Hang

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

Bent Over Lateral Raise

-Use a "Hammer Grip" on the dumbbell
-Curl the weight and focus on contracting your Bicep

Hammer Curls

Circuit 1

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

Dumbbell Running Man

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

Dumbbell Farmer's Walk

Circuit 2

-Hold the dumbbells in the high curl position with a Hammer Grip

Dumbbell High Hammer Hold

-Hold the dumbbells at 90 degrees with palms facing down

Dumbbell Pronated Mid Hold

-Hold the dumbbells with slightly bent arms with a Hammer Grip

Dumbbell Hammer Low Hold

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

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

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

Dead Hang ( hold to failure)

Circuit 3

Day 11

Day one - very cool!! Great stuff along with my regular routine - looking forward to what’s next👍

Leobardo

Christian

Day 1

Challenging almost reach my limits but i'd still make it

Day 2

Marc

Pushed harder, rewarded with actually finishing the work

Day 3

Killer on the shoulders and core. Pinpoint work I need!!

Day 4

Those pull up holds.... 😮‍💨 but 💪🏾

Planet fittness dosent have a straight bar

Anthony

Day 5

Still dont know what is the bridge leg kick for, only thing I feel is my neck :D

Tomas

Consistently working and alternating weight days has been great!! Love core centric workouts!!!!

Day 6

That 3rd circuit... my arms... 😅 love it!

Great work out! My pull ups are getting cleaner! 🙂

Day 7

Combined with 10 hard minutes on elliptical prior to this. Awesome go keep my heart rate in the 140s.

Day 8

Thoroughly enjoying this workout program!!

Day 9

Incorporated some running between sets. Yeah super great idea

Day 10

Love the workouts. Keep feeding more content. I'll be doing all your courses the coming 6 months

Day 12

Started strong in the first loop and had to have help for the next pullups, great workout

Still cannot so pull up without assist but I am working to use as little weight as possible. Hardest one I’ve done yet but still determined!!

Awesome. Took two weeks off due to hamstring tightness

Day 13

Day 14

Everyday a new challenge. Everyday a new solution.

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

Staying consistent and making it work. Is building some confidence finally!!

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!

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

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 11

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