Name: Playbook - Michael Eckert - Day 13
Uploaded: 2022-11-07T02:38:33.324Z
Duration: 45 min
Description: Day 13

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!!

Morgan

Awesome. Took two weeks off due to hamstring tightness

Stefano

Another great workout! I was finally able to get two clean pull ups. I decided to do assisted pull ups at the end since my form was declining, but am exited to be finally seeing progress! :)

Hannah

Great workout, second time through. First run through I had no issues. Second time here was with a 30lbs weight vest and I noticed that the 3 top half pull ups were extremely hard. Which muscle group would that be? And what exercises help the top half of the pull up?

Kurtis

Jakub

Adriana

Andrea

Toughest workout yet, but an excellent one!

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
- Bicep curls x 10
- 1 Pull­-Up
- Bent over single arm pull x8
- 1 Pull-­Up
- 2 Negatives
-  90 Degree switch curls x8

Circuit 2 x 3
- Bottom half pull­-up x3
- Top half pull-up negative x3
- Negatives x3

Circuit 3 x 3
- Dumbbell hold x30 seconds
- Lateral curls x10
- Farmer’s walk x1 minute
- 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

-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

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

-Keep a straight back

Bent Over Row

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

Pull Up Negative

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

90 Degree Switch Curls

Circuit 1

-Pull yourself from a dead hang to 90 degrees and back down

Bottom Half Pull Up

-Start at 90 degrees
-Pull yourself up until your chin is above the bar and repeat

Top Half Pull Up

Circuit 2

Dumbbell Hold

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

Dumbbell Farmer's Walk

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

Dead Hang  ( to failure )

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 13

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 13

Community

More workouts from Michael Eckert