Name: Playbook - Michael Eckert - Day 21
Uploaded: 2022-11-07T03:11:39.128Z
Duration: 45 min
Description: Day 21

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. 🙌🏼

Hannah

Eric Pixel

Andrea

Overall great! I went from 0 to 4 pull-ups. I’m going to redo some workouts to get 5 until I move to the intermediate level.

Greg

Hassan

*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
-  Russian twists x20
-  V sit-ups x15
-  Ankle Taps x20 (10 on each side)
- V sit-up hold x15 seconds
- Hip flexor resist x6
- Boat hold x20 seconds

Circuit 2 x 3
-  Front plank points x6
-  Plank up­-downs x5
- High plank walkouts x4
- High plank hold x15 seconds
- Push­-up negatives x3

Circuit 3 x 3
-  Prone tail lifts x15
- Leg lifts x10
-  Leg circle x8 (both directions)
- Diver sit-ups x6
- V sit-ups x15
- V sit-up hold x20 seconds

*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

-Perform a V Sit Up and hold at the top position

-Keep your shoulders off the ground

V Sit Up Hold

-While laying back, bring one leg in
-Push against your quad

-Resist against any movement either way

Hip Flexor Resist

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

Boat Hold

Circuit 1

-Start in a front plank position
-Alternate pointing each hand out in front of you

Front Plank Points

-Go from a high plank to low plank by going from your hands to your elbows and repeat

-Keep your back straight

Plank Up Down

-Start in a high plank position
-Walk your hands as far forward as you can and then back to a high plank position

-Focus on keeping a straight back

Front Plank Walk Out

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

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

Push Up Negative

Circuit 2

-With palms on the ground and in the prone position, lift your legs off the ground

Prone Tail Lift

-Lay back, lift your feet to roughly 45 degrees and back down without touching the ground

Leg Lifts

-Lay back, lift your feet slightly off the ground
-Make circles with your feet

Leg Circles

-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 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 21

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!!

Jakub

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 21

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