Name: Playbook - Michael Eckert - Day 3
Uploaded: 2022-11-07T01:50:02.139Z
Duration: 45 min
Description: Day 3

Christian

Marc

Pushed harder, rewarded with actually finishing the work

Morgan

Greg

Woot! Another one down! Thank you for this program! 😁

Hannah

Jakub

RICK

William

Andrea

stephen birch

*Warmup x 2
- I’s, Y’s and T’s x 15
- Air squats x 15
- Lateral curls x 15
- Squat walks x 10

*Workout
Circuit 1 x 3
- Standing dumbbell russian twists x20 
- Shoulder curl x12
- 90 Degree dumbbell hold x10 seconds
- Shrugs x8

Circuit 2 x 3
- 90 Degree dumbbell hold x15 seconds
- Bent over row x10
- Finger curls x8

Circuit 3 x 3
- Dumbbell running man x20 seconds
- Lateral curls x10
- Bicep curls x8
- Dumbbell hold x20 second

*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 standing and slightly leaning back
-Contract your core
-Twist the dumbbell side to side

Standing Russian Twist

-Bring the dumbbells to your sides
-Curl them outwards until you tap your shoulders

Shoulder Curl

-Hold the dumbbells in a static position 
-Keep elbows bent at 90 degrees
-Contract your Biceps

90 Degree ISO Hold

-Hold dumbbells at your side
-Shrug your shoulders
-Focus on contracting your traps

Dumbbell Shrug

Circuit 1

-While bending over, bring the dumbbells from a hanging position to your chest and repeat

-Keep a straight back

Bent Over Row

-Let the dumbbell roll down to your finger tips 
-Flex your hand forcing the weight back up into a closed position

Finger Curls

Circuit 2

-Start with holding the dumbbells at 90 degrees
-Make small circles with them in either direction

Dumbbell Running Man

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

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

Dumbbell Hold

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 3

Day one - very cool!! Great stuff along with my regular routine - looking forward to what’s next👍

Leobardo

Day 1

Challenging almost reach my limits but i'd still make it

Day 2

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.

Eric Pixel

Day 8

Thoroughly enjoying this workout program!!

Stefano

Day 9

Incorporated some running between sets. Yeah super great idea

Day 10

Can hardly dead hang and need assist on 90 degree and iso holds from bar, but this is my first committed workout for pull ups ever. It’s a process, I’m determined to get there!!

Day 11

Love the workouts. Keep feeding more content. I'll be doing all your courses the coming 6 months

Day 12

Started strong in the first loop and had to have help for the next pullups, great workout

Still cannot so pull up without assist but I am working to use as little weight as possible. Hardest one I’ve done yet but still determined!!

Awesome. Took two weeks off due to hamstring tightness

Day 13

Day 14

Everyday a new challenge. Everyday a new solution.

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

Staying consistent and making it work. Is building some confidence finally!!

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!

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

Day 19

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

Day 20

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 3

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