Name: Playbook - Michael Eckert - Day 20
Uploaded: 2022-11-07T16:12:53.656Z
Duration: 30 min
Description: Day 20

Jakub

Greg

Best thing that’s happened for my strength goals is finding Michael’s program!

Eric Pixel

hell, this one was madness! i dont believe i ended it

Andrea

Super super tough. Could not finish the pull ups 10 in a row on any set but still delivered all 60 across 4 times the normal sets

hard as hell, one of the best workout i v ever done

Only one session left! I’m going to start from the beginning again to keep building strength!

Hi Mike, it was a very good workout and I felt every muscle working! I don't know if the workout was a little bit to hard or maybe I've been too tired because of the last few days of training! 🤔

Sebi

Warmup x 2 
- I's, Y's & T's x15 
- Air squats x15
- Lateral curls x15 
- Squat walks x10 (Each Direction)

*Workout
Circuit 1 x 3
- Pull­Ups 
- Lateral curls x12
- Pull­ups (50% of max)
- Negatives x5
- Pushups x10
- Bicep curls x10
- Forehead curls x8

*Cooldown
- Legs wide ­ stretching down the middle/left/right 
- Tricep stretch
- Legs together ­ stretching hamstrings 
- Deltoid stretch
- Quad 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

-From a dead hang position, pull yourself up until your chin is above the bar and repeat

Pull Up

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

Push Up Negative

-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

-Move the weights at a smooth tempo while focusing on contracting your Biceps.

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

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

Forehead Curl

Circuit

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

Good. Felt it was. A little short so I added a pull up/pushups ladder at end. Went to 5 and then did ring assisted angled pulls to 10

Nathanial

Daniel

Day 1

Videos make it a little difficult to see where hands are in the last two set of exercises. At first I thought you grabbed your legs for the boat holds due to camera angle. Other than that, good workout

Another great workout! My abs were to the point where they wouldn’t engage at the end.

Great workout. Been doing the programs for a while, went from 1 to 7 consecutive pull-ups. Love the program!

Day 2

Great workout the bar hold was unexpectedly hard! Got through it, will get every set at 15 seconds!

Day 3

Day 4

Elizabeth

Day 5

Wasn’t able to do any of the pull-ups so I supplemented with lat pull downs.

Day 6

Day 7

Bicep curls were killing me by the third set. Good workiut

I couldn’t get through the pull-ups without a strap to assist. Is that normal for these working sets?

Buen entreno, las dominadas siguen siendo duras, pero ahí seguimos!

Marc

Day 8

Day 9

What should I do to improve on the holds.

Day 10

Day 11

Great workout! I’ve noticed that my left hand consistently give way faster on the grip strength. Is there a way to remedy this?

Day 12

Day 13

Day 14

Day 15

WOWZER! That was tough! I had to take breaks between the 10 pull-ups doing 3-5 at a time, but did them all unassisted which was a first!

Day 20

Community

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