Name: Playbook - Michael Eckert - Day 3
Uploaded: 2022-11-07T15:18:32.095Z
Duration: 45 min
Description: Day 3

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

Daniel

Greg

Jakub

Michael

Great workout! First time following a structured program. I always enjoy!

Loved it. Can't wait to take my pull-up game to the next level

Sonam

Awesome workouts! Glad I found the program!

Eric Pixel

Logan

Andrea

Divan

Chris

stephen birch

I liked it but I have a question, when you have a exercise like fingercurls or bizepcurps and we have to do 10 reps, do you mea 10 reps for each side or totally 10 reps?

Sebi

*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
- High position Iso hold x15 seconds
- Medium position Iso hold x15 seconds
- Low position Iso hold x15 seconds
- Shoulder curls x8

Circuit 2 x 3
- Bent over lateral raises x12
- Bent over change pull x8
- Bent over row x8

Circuit 3 x 3 
- Farmer’s walk x1 minute
- Finger curls x12
- Push­ups x10
- Forehead curls x12

*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

-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

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

Shoulder Curl

Circuit 1

Stand in a slightly bent position
-Raise each dumbbell to your sides contracting your deltoids and upper back

Bent Over Lateral Raise

-Slightly bent over with a straight back
-Pull the dumbbells into your chest but also rotate from palms down to palms up

Bent Over Change Pull

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

-Keep a straight back

Bent Over Row

Circuit 2

-Maintain good posture while holding the dumbbells and walking in a straight line

Dumbbell Farmer's Walk

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

Finger Curls

-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 3

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

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

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?

Day 3

Community

More workouts from Michael Eckert