Name: Playbook - Michael Eckert - Day 3
Uploaded: 2022-11-07T16:28:39.102Z
Duration: 45 min
Description: Day 3

Jakub

Greg

Eric Pixel

Martin Olsen

Underestimated how tough it was. 👍💪🏿

Seth

*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
- Bicep curls x12 (hammer position)
- Lateral curls x12
- Bicep curls x8
- Dumbbell hold x30

Circuit 2 x 3
- Bent over row x12
- Bent over change pull x8
- 90 degree switch curls x8

Circuit 3 x 3
- Standing russian twists x20
- I’s, T’s, Y's x8
- Dumbbell hold x45 seconds

*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

-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 1

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

-Keep a straight back

Bent Over Row

-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

-Hold 1 Dumbbell at 90 degrees 
-Do curls with opposite arm

90 Degree Switch Curls

Circuit 2

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

Standing Russian Twist

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

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

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

Day 5

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!!!

GiorgosKs

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 3

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