Name: Playbook - Michael Eckert - Day 4
Uploaded: 2022-11-07T01:53:48.940Z
Duration: 45 min
Description: Day 4

Killer on the shoulders and core. Pinpoint work I need!!

Morgan

Hannah

Jakub

William

I really like bodyweight exercises! Thanks for this workout

Nico Rogmann

Eric Pixel

Andrea

It was challenging and the warm up is really hard for me.

Nicole

*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
- Front plank x20 seconds
- Front plank points x8
- Front plank x10 seconds
- Boat hold x20 seconds

Circuit 2 x 3
- I’s, Y’s and T’s x 20

Circuit 3 x 3
- Single-leg toe touch x15 seconds
- Layback toe hold x15 seconds
-  Russian twist hold x10 seconds
- V­- sit up hold x15 seconds

Circuit 4 x 2
- Bridge leg kick hold x
-  Double leg bridge hold x15 seconds
- Ankle tap hold x15 seconds
- Boat hold x20 seconds

*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

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

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

Front Plank Points

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

Boat Hold

Circuit 1

Circuit 2

-Opposite hand to opposite foot, lay back and bring your leg and hand together

Single Leg Toe Tap

-Perform a layback toe touch but hold at the top position

Layback Toe Touch Hold

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

-Keep your shoulders off the ground

V Sit Up Hold

Circuit 3

-Perform a single leg bridge leg kick
-Hold in the top position

Bridge Leg Kick Hold

Circuit 4

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

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

Leobardo

Christian

Day 1

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

Day 2

Marc

Pushed harder, rewarded with actually finishing the work

Day 3

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

Greg

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.

Day 4

Community

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