Name: Playbook - Michael Eckert - Day 4 - 10 Day bodyweight program
Uploaded: 2022-11-06T23:10:28.639Z
Duration: 30 min
Description: Day 4 - 10 Day bodyweight program

Killer! That invisible rope climb really caught me off guard 😂😂

Matt

Patrick

Alexandru

Day 4 - Lower Body / Core

Warm Up
x 2
- Jog in place 30 seconds
- Invisible Jump Rope 30 seconds
- Squats 30 seconds
- Jumping Jacks 30 seconds

Round 1
x 2
- High Knees 30 seconds
- Squats 30 seconds
- Squat Pulse 30 seconds
- Calf Focus Jumps 30 seconds

Round 2
x 2
- Russian Twist 30 seconds
- Flutter Kicks 30 seconds
- Invisible Rope Climb 30 seconds
- Boat Hold 30 seconds

Round 3
x 2
- Knee Step Ups  30 seconds
- Lunges 30 seconds
- Jumping Jacks 30 seconds
- Split Lunges 30 seconds

Cool Down Stretch

Jog In Place

-While grabbing an invisible jump rope, slightly hop off the ground as if you had one

Invisible Jump Rope

-Focus on driving with your glutes and not your knees

-Maintain a good tempo

Squats

-As your arms come over head and touch, your legs slightly jump and come apart
-The opposite happens when you arms come down

Jumping Jacks

Warm up

-Start with your hands out in front of you
-Tap your knees to your hands at about 90 degrees

High Knees

-Focus on glute contraction while going slightly above and below 90 degrees in the low squat position

Squat Pulse

-With a very controlled jump, explode up just using your feet and calves

-Focus on contracting your calves

Calf Focused Jumps

Round 1

-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 extend your feet forward and off the ground 
-Kick slightly up and down

Flutter Kicks

-Start laying back and your feet in the air
-Lift your shoulders off the ground and pretend like you are climbing an invisible rope in between your feet

Invisible Rope Climb

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

Boat Hold

Round 2

-Start with both knees on the ground
-Step up into a slightly bent leg position and repeat

Knee Step Up

-Focus on maintaining a good 90 / 90 position with your legs and drive with your hips

Lunges

-Jump in and out of a lunge position

-Maintain your balance and keep a straight back

-Drive with your glutes and quads

Split Lunge

Round 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 4 - 10 Day bodyweight program

Marx Pleyto

Great HIIT style body weight workout to begin with as I’m getting back in shape 🤘🏻

Camden

Good work the way it is. After not working out for about a year, this workout was hard enough.

Jeff

Day 1 - 10 Day bodyweight program

On your warm-up section, some of the moves are set for a time length of 30 minutes. Just so you know.

Hard for me because no traning from long time but I really like!

Salvo

Lukas

Day 2 - 10 Day bodyweight program

Morgan

Minimum rest was challenging 💪🏻😉

ALETREZE

Day 3 - 10 Day Bodyweight program

The first time completed all exercises! Work in progress Michael, love your course! The plank up and down is the hardest for me but finally i completed it 3 times this evening!! ❤️🤪

Cool down exercises dont really follow muscle groups done in workout. Other then that, really good. Tnx!

Ivan

Day 5 - 10 Day bodyweight program

As always very impressive and hard. I have so much fun to train with you!

I would like more upperbody workouts. Dips,pullups,pushups etc

Anonymous

Day 6 - 10 Day bodyweight program

Samantha

Day 7 - 10 Day bodyweight program

Good everything was achievable with effort

Olasubomi

I hate split lunge… my new enemy ;-D awesome workout, if you train with 30s training / 60s rest its very intense ❤️

Day 8 - 10 Day bodyweight program

Day 9 - 10 Day bodyweignt program

Order of exercises is not completely clear. One list beforr you press start workout, other after

Day 4 - 10 Day bodyweight program

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