Name: Playbook - Michael Eckert - Day 17
Uploaded: 2022-11-07T16:06:04.115Z
Duration: 45 min
Description: Day 17

Daniel

Elizabeth

Jakub

Eric Pixel

Short but good core work out. I always do few more explosive exercises afterwards

Seems like 2 or 3 circuits missing? Also with previous workout

Greg

Andrea

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 
- Front plank x1 minute
- Side plank x1 minute (both sides)
- V Sit­ups x20
- V Sit­up hold x30 Seconds

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

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

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

Side Plank

-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

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

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

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 17

Community

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