Name: Playbook - Michael Eckert - Day 2
Uploaded: 2022-11-07T01:45:10.473Z
Duration: 45 min
Description: Day 2

Greg

Great workout! I just jumped right in, but I figured it might be good to check if this program works well for women or of you would suggest any modifications. I can currently do one full range pull up.

Hannah

Good workout. Very excited that I discovered this series

jason anderson

Claus

I wish some of the explanations were a little more in depth.

Riniah Foor

Day 2's sets were challenging but doable!

Stephanie

Chris

Mark

Phillip Isham

Andrea

Great workout, I’m enjoying the program so far!

Divan

Patrick

Zach

stephen birch

Tomorrow will be the deciding factor if I can move my arms or not! 🤣 Second day soreness I feel coming!!

Brandi

*Warmup x2
- I's, T's, Y's x15
- Lateral curls x15
- Air squats x15
- Squat walks x10 (Each Direction)

*Circuit 1 x3
- Russian twists x20 (10 on each side, 20 total)
- V ­situps x10
- Ankle taps x20 (10 on each side, 20 total)

*Circuit 2 x 3
- Bridge leg kicks x20 (10 on each side, 20 total)
-  Push­ups x5
-  Bridge leg kicks x20 (10 on each leg, 20 total)
- Push­up negatives x5 (lower for 4 seconds)
- Diver sit­ups x8

*Circuit 3 x 3
- Front plank x30
- Boat hold x20 seconds
- Russian twists x20 (10 on each side, 20 total)
- V ­situps x15

*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

-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

Circuit 1

-While driving your hips upwards, kick one leg straight out parallel with your quads

-Focus on contracting your glutes

Bridge Leg Kick

-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

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

Push Up Negative

-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

Circuit 2

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

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

Boat 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 2

Love Michael’s programs, great workouts!

Lukas

Day 1

Woot! Another one down! Thank you for this program! 😁

Jakub

Day 3

William

Day 4

Day 5

Are you supposed to keep your feet on the ground during russian twists?

Eric iPhone

Day 6

Great work out! My pull ups are getting cleaner! 🙂

Day 7

Day 8

Great workout! However, I don't seem to be making any progress. I can still only do one pull up and have to wait an entire day to get another. Is there anything you would recommend? I am doing a running program in addition to this program. Is it possible that may be interfering?

Day 9

Day 10

Feeling a bit stronger this week! Great workout!

Day 11

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

Day 12

Another great workout! I was finally able to get two clean pull ups. I decided to do assisted pull ups at the end since my form was declining, but am exited to be finally seeing progress! :)

Great workout, second time through. First run through I had no issues. Second time here was with a 30lbs weight vest and I noticed that the 3 top half pull ups were extremely hard. Which muscle group would that be? And what exercises help the top half of the pull up?

Kurtis

Day 13

Day 14

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

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!

Feel stronger ! Thank you Michael for the great workouts

Adriana

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

Loved this workout! Almost through the program!

Day 19

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 2

Community

More workouts from Michael Eckert