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

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

Love Michael’s programs, great workouts!

Lukas

Day 1

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.

Good workout. Very excited that I discovered this series

jason anderson

Day 2

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?

Riniah Foor

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

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 20

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