Name: Playbook - Michael Eckert - Day 18
Uploaded: 2022-11-07T02:59:37.550Z
Duration: 45 min
Description: Day 18

Jakub

Was only able to get one pull up today, but hopefully will get more after a rest day.

Hannah

1 star to catch attention:
.there's a 6 min bent row exercise

2 min dead hang is killing!!!

Eric Pixel

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
- Bicep curls x 8
-  2 Pull-ups
-  Bent over single arm pull x6
- 2 Pull-ups
- 2 Negatives
- 90 Degree switch curls x10

Circuit 2 x 3
- Bottom half pull- up x3
- Top half pull- up negative x3
- Negatives x5

Circuit 3 x 3
- Dumbbell hold x30
- Lateral curls x10
- Farmer’s walk x1 minute
- Deadhang (until failure)

*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

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

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

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

Pull Up

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

-Keep a straight back

Bent Over Row

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

Pull Up Negative

-Hold 1 Dumbbell at 90 degrees 
-Do curls with opposite arm

90 Degree Switch Curls

Circuit 1

-Pull yourself from a dead hang to 90 degrees and back down

Bottom Half Pull Up

-Start at 90 degrees
-Pull yourself up until your chin is above the bar and repeat

Top Half Pull Up

Circuit 2

Dumbbell Hold

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

Dumbbell Farmer's Walk

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

Dead Hang  ( till failure )

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 18

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

Morgan

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 18

Community

More workouts from Michael Eckert