Name: Playbook - Michael Eckert - Day 2
Uploaded: 2021-09-09T11:41:42.839Z
Duration: 45 min
Description: Day 2

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!

Greg

Divan

Patrick

Zachary

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

Day 2

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Day 2

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