Name: Playbook - Michael Eckert - Day 14
Uploaded: 2022-11-07T15:57:53.219Z
Duration: 45 min
Description: Day 14

Elizabeth

Jakub

Greg

Eric Pixel

Andrea

Really enjoying the workouts! Getting a good burn going!

Divan

*Warm Up 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 
- Forehead curls x20
- Lateral curls x10
- Pull­ups x3
- Pull­Up negatives x5

Circuit 2 x 3 
- High pull­up hold x20 seconds
- Medium pull­up hold x20 seconds
- Low pull­up hold x20 seconds
- Deadhang 

Circuit 3 x 3 
- Farmer’s walk x30 seconds
- Shoulder curls x12
- Farmer’s walk x30 seconds
- Shrugs x12
- Dumbbell hold x20 seconds

*Cooldown
- Legs wide ­ stretching down the middle/left/right 
- Tricep stretch 
- Calf stretch
- Legs together ­ stretching hamstrings 
- 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

-Have your palms facing the ground
-Perform a bicep curl

-Focus on contracting the muscles in your forearms and lower bicep

Forearm Curl

-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

Circuit 1

-Hold yourself at the top of a pull up with chin above the bar

Pull Up High Hold

-Hold yourself in the middle of a pull up position with arms at 90 degrees

Pull Up Medium Hold

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

Dumbbell Hammer Low Hold

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

Dead Hang

Circuit 2

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

Dumbbell Farmer's Walk

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

Shoulder Curl

-Hold dumbbells at your side
-Shrug your shoulders
-Focus on contracting your traps

Dumbbell Shrug

Dumbbell Hold

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 14

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

Daniel

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

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 14

Community

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