Name: Playbook - Michael Eckert - Day 15
Uploaded: 2022-11-07T16:02:13.370Z
Duration: 45 min
Description: Day 15

Jakub

Eric Pixel

Greg

Divan

*Warmup 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 
- Pushups x5
- Plank up downs x5
- Push up negatives x5
- Boat hold x30 seconds
- Single leg layback toe touch x8
- Layback toe touch x8
- Push up x8

Circuit 2 x 3 
- Russian twists x20
- V sit­ups x10
- Ankle taps x20
- Leg circles x8
- Leg lifts x8
- V Sit­ups x10

Circuit 3 x 3 
- Front plank points x8 (each arm)
- Diver sit­ups x10
- V sit­ups x20
- V sit­up 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

-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

-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 high push up position
-Slowly lower down to the ground 
-Roll up to your knees and repeat

Push Up Negative

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

Boat Hold

-Perform a single leg toe tap but hold at the top position

Single Leg Toe Tap Hold

-Lift your shoulders off the ground 
-Touch your toes and lower back down to the ground

Layback Toe Touch

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 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

-Lay back and bending your legs
-Lift your shoulders off the ground and tap your ankles with each hand

-Focus on obliques

Ankle Taps

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

Leg Circles

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

Leg Lifts

Circuit 2

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

Front Plank Points

-Start laying back
-Put your hands over head behind you 
-Push them forward between your legs pretending like you're diving in a pool

Diver Sit Up

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

-Keep your shoulders off the ground

V Sit Up 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 15

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

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?

Buen entreno, las dominadas siguen siendo duras, pero ahí seguimos!

Marc

Day 8

Andrea

Day 9

What should I do to improve on the holds.

Day 10

Day 11

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

Day 12

Day 13

Day 14

WOWZER! That was tough! I had to take breaks between the 10 pull-ups doing 3-5 at a time, but did them all unassisted which was a first!

Day 16

Day 17

Day 18

Great abs workout but a few extra sets can't hurt after this

Day 19

Best thing that’s happened for my strength goals is finding Michael’s program!

Day 20

Good core but need more sets for full workout

#finsher 

Please note the 2nd V-exercise has reps instead of seconds

Day 15

Community

More workouts from Michael Eckert