Name: Playbook - Michael Eckert - Day 20
Uploaded: 2022-11-07T03:07:34.646Z
Duration: 45 min
Description: Day 20

Jakub

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

Hannah

Eric Pixel

Andrea

Another one done! One left for 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
- Pull-­up high position hold x5 seconds
- Pull- up middle position hold x5 seconds
- Pull-up low position hold x5 seconds
- Negative x1

Circuit 2 x 3
- 90 Degree dumbbell hold x20 seconds (supinated)
- 90 Degree dumbbell hold x20 seconds (hammer)
- 90 Degree dumbbell hold x20 seconds (pronated)
- Lateral curls x10

Circuit 3 x 3
- Farmer’s walk 1 minute
- Push­- ups x6
- Forehead curls x12

*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

-Hold yourself at the top of a pull up with chin above the bar

Pull Up High Hold

-Hold yourself in the middle of a pull up position with arms at 90 degrees

Pull Up Medium Hold

-With slightly bent arms hold yourself at a low pull up position

Pull Up Low Hold

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

Pull Up Negative

Circuit 1

Dumbbell Hold

-Hold the dumbbells in the high curl position with a Hammer Grip

Dumbbell High Hammer Hold

-Hold the dumbbells at 90 degrees with palms facing down

Dumbbell Pronated Mid Hold

Circuit 2

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

Dumbbell Farmer's Walk

-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

-Perform a standard dumbbell curl 
-Let your elbows rise and the dumbbells come parallel to your forehead

Forehead Curl

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 20

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 20

Community

More workouts from Michael Eckert