Name: Playbook - Michael Eckert - Day 17
Uploaded: 2022-11-07T02:55:29.514Z
Duration: 45 min
Description: Day 17

Staying consistent and making it work. Is building some confidence finally!!

Morgan

Another great workout! I was able to do three clean pull-ups no problem today—the fourth was a bit rough! Excited to keep progressing!

Hannah

Jakub

Feel stronger ! Thank you Michael for the great workouts

Adriana

Andrea

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
-  Lateral curls x10
-  Bent over lateral raise x8
- Forehead curls x6
- Negatives x3

Circuit 2 x 3
- Pull­-up x1
- Forehead curls x6
- Pull­-up x1
- 90 Degree dumbbell hold x30
- Dumbbell running man x30

Circuit 3 x 3
- Bent over change pulls x8
- Curls x8
- Negatives x3
- Deadhang x15 seconds

*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

Stand in a slightly bent position
-Raise each dumbbell to your sides contracting your deltoids and upper back

Bent Over Lateral Raise

-Perform a standard dumbbell curl 
-Let your elbows rise and the dumbbells come parallel to your forehead

Forehead Curl

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

Pull Up Negative

Circuit 1

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

Pull Up

-Hold the dumbbells in a static position 
-Keep elbows bent at 90 degrees
-Contract your Biceps

90 Degree ISO Hold

-Start with holding the dumbbells at 90 degrees
-Make small circles with them in either direction

Dumbbell Running Man

Circuit 2

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

-Keep a straight back

Bent Over Row

-Move the weights at a smooth tempo while focusing on contracting your Biceps.

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

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

Dead Hang

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 17

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 17

Community

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