Name: Playbook - Michael Eckert - Day 21
Uploaded: 2022-11-07T17:37:24.978Z
Duration: 45 min
Description: Day 21

Mostafa

Eric Pixel

GiorgosKs

*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
- Plank up downs x8
- Front plank points x8
- Front plank x1 minute
- Side plank x1 minute 
- Leg circles x10
- Leg lifts x10
- V sit­ups x20
- V sit­up hold x30

*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

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

Front Plank Points

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

-Resting on your elbow and forearm
-Engage your oblique muscle 
-Stabilize your torso in this static position

Side Plank

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

Leg Circles

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

Leg Lifts

-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

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

-Keep your shoulders off the ground

V Sit Up Hold

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 21

Not much of a workout, quite easy. The last ones from the intermediate program have only one circuit. Also not responding to messages.

Tomas

That burned. I’ve needed this! Can’t wait to increase my pull-ups even more!

April

Junior Marine here. Been following you since before enlisting, at that time tips from your videos helped me to get to the certain amount of pull-ups. Now I want to do more, so I’m here. First workout in and my forearms are on fire, thank you! That’s definitely something different from what I’ve used to do before.

Viktoriia

Day 1

Day 2

Jakub

Greg

Day 3

Couldnt make the pull ups 1st circuit. But finish the work out strong

Killing. Only couldn't make the 20 wide pull ups. Had to do each set in 5 sets

Might have been one of the hardest workouts I’ve subjected myself too.

Justin Roe

Day 4

Martin Olsen

Seth

Day 5

Christian

Day 6

It would be better to explain at excercises if the reps are for each side.For example ankle taps or russian twists and at pull ups if the reps are unbroken.Except these the programme is really good!!!

Day 7

great workout, i could only manage to do 70/75% of the pull ups and my harms are burning, but great anyways

Andrea

Couldn't make the pull ups. But tried 80% over 5 sets each time for the 15-18 reps

Day 8

Day 9

Very good but it would be better to explain of the reps on pull ups are unbroken because they are too many....

Day 10

Day 11

Day 12

Heavy still recovering from forearm injury. But keeping th e core workout in there

Day 21

Community

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