Name: Playbook - Michael Eckert - Day 13
Uploaded: 2022-11-07T19:28:50.031Z
Duration: 45 min
Description: Day 13

Eric Pixel

*Warmup x 2
- I’s, Y’s and T’s x 15
- Lateral curls x 15
- Air squats x 15
- Squat walks x 10 (Each Direction)

*Workout
Circuit 1 x 3
- Plank up-downs x5
- Front plank points x8 (each side)
- Plank up-downs x5
- Front plank x30 seconds
- Push ups x10

Circuit 2 x 3
- Russian twists x20
- Leg lifts x10
- Leg circle x10 (both directions)
- Russian twists x20
-  V sit­-ups x20
- V sit­-up hold x30 seconds

Circuit 3 x 3
- Double leg bridge hold x45 seconds
-  Bridge leg kicks x8 (each leg)
- Prone tail lift x10
-  Boat hold x30 seconds
 - Side plank x30 seconds (both sides)

*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

-Go from a high plank to low plank by going from your hands to your elbows and repeat

-Keep your back straight

Plank Up Down

-Start in a front plank position
-Alternate pointing each hand out in front of you

Front Plank Points

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

-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

Circuit 1

-Start in a seated position
-Slightly lean back engaging your core
-Twist side to side

-Try and keep your feet on the ground

Russian Twist

-Lay back, lift your feet to roughly 45 degrees and back down without touching the ground

Leg Lifts

-Lay back, lift your feet slightly off the ground
-Make circles with your feet

Leg Circles

-Lay back and your legs bent
-Stack your hands and reach as far in between your legs as you can while lifting your shoulders off the ground

V Sit Up

-Perform a V Sit Up and hold at the top position

-Keep your shoulders off the ground

V Sit Up Hold

Circuit 2

-While driving your hips upwards, kick one leg straight out parallel with your quads

-Focus on contracting your glutes

Bridge Leg Kick

-With palms on the ground and in the prone position, lift your legs off the ground

Prone Tail Lift

-While leaning back contract your core
-Balance your body while lifting your legs

Boat Hold

-Resting on your elbow and forearm
-Engage your oblique muscle 
-Stabilize your torso in this static position

Side 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

Day 13

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