Name: Playbook - Michael Eckert - Day 19
Uploaded: 2022-11-07T03:03:54.102Z
Duration: 45 min
Description: Day 19

Morgan

Eric Pixel

Andrea

Loved this workout! Almost through the program!

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
- Plank up­-downs x5
- Front plank points x4
- Boat hold x30
-  V sit­-ups x15
-  V sit- up hold x20 seconds

Circuit 2 x 3
- Prone tail lifts x 10 
- Leg lifts x10
-  Leg circle x8 
-  Ankle taps x15 
-  Russian twists x10

Circuit 3 x 3
- Bridge leg kick hold x15 seconds (15 seconds each side)
- Double leg bridge hold x15 seconds
-  Bridge leg kick x10 (each leg)
- Front plank x30 seconds
- V sit­-ups x15
-  V sit-up hold x20 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

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

Front Plank Points

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

Boat Hold

-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 1

-With palms on the ground and in the prone position, lift your legs off the ground

Prone Tail Lift

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

Leg Lifts

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

Leg Circles

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

-Focus on obliques

Ankle Taps

-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

Circuit 2

-Perform a single leg bridge leg kick
-Hold in the top position

Bridge Leg Kick Hold

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

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 19

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!!

Hannah

Jakub

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 8

Thoroughly enjoying this workout program!!

Stefano

Day 9

Incorporated some running between sets. Yeah super great idea

Day 10

Can hardly dead hang and need assist on 90 degree and iso holds from bar, but this is my first committed workout for pull ups ever. It’s a process, I’m determined to get there!!

Day 11

Love the workouts. Keep feeding more content. I'll be doing all your courses the coming 6 months

Day 12

Started strong in the first loop and had to have help for the next pullups, great workout

Still cannot so pull up without assist but I am working to use as little weight as possible. Hardest one I’ve done yet but still determined!!

Awesome. Took two weeks off due to hamstring tightness

Day 13

Day 14

Everyday a new challenge. Everyday a new solution.

Alright! Feeling stronger! My pull ups are getting better as well!

Day 15

Woot! Another week down! One to go! Everything is feeling stronger! :)

The hip flexor resist istn clear. Reps 5 but only shows old position?

1 star to catch attention for feedback

Day 16

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

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!

Day 17

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

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

2 min dead hang is killing!!!

Day 18

Woot! This has been a great program so far! Can’t wait for the last day! :)

Day 20

Hurray! One program down! I’m excited to be making progress and plan on coming back for the next one once I hit 5 reps. 🙌🏼

Day 19

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