Name: Playbook - Michael Eckert - Day 12
Uploaded: 2022-11-07T15:50:20.018Z
Duration: 45 min
Description: Day 12

Great workout! I’ve noticed that my left hand consistently give way faster on the grip strength. Is there a way to remedy this?

Daniel

Jakub

Greg

Eric Pixel

Really tough and sweaty work out. Love it

keep sharing this with us! super workout!!

Andrea

was hard as hell, but never felt better for complete every step!!

Divan

Sebi

I liked the burn in the bizeps, I really enjoyed this workout, thanks Mike! 💪

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

*Workout
Circuit 1 x 3 
- 90 degree switch curls x10
- Lateral curls x10
- Pull­ups x3
- Negatives x4
- Bicep curls x10

Circuit 2 x 3 
- Dumbbell hold x30 seconds
- Deadhang x30 seconds
- Farmer’s walk x45 seconds
- Finger curls x12

Circuit 3 x 3 
- Pushups x10
- Front plank x45 Seconds
- Pushups x10
- Front plank x45 seconds

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

-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

-Hold 1 Dumbbell at 90 degrees 
-Do curls with opposite arm

90 Degree Switch Curls

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

Pull Up

-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

Circuit 1

Dumbbell Hold

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

Dead Hang

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

Dumbbell Farmer's Walk

-Let the dumbbell roll down to your finger tips 
-Flex your hand forcing the weight back up into a closed position

Finger Curls

Circuit 2

-Keeping a straight back, lower your body to the ground and push it back up to the starting position

**Knees on the ground as a supplemental**

Push Up

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

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 12

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?

Day 12

Community

More workouts from Michael Eckert