Name: Playbook - Michael Eckert - Day 4
Uploaded: 2022-11-07T15:24:06.528Z
Duration: 45 min
Description: Day 4

Daniel

Jakub

Greg

Sonam

Eric Pixel

1 star to catch attention:

The workouts 4 through 8 ( I believe) are not in the right order or numbering convention is wrong.

I followed the numbers.

On this workout specific:

Most challenging since days, perhaps weeks, due to percentage of  pull up exercises

Andrea

Great workout! Look forward to them every morning!

Divan

*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
- Bicep curls x12
- Forehead curls x12
- Pull­ups
- Pull­up negatives x2

Circuit 2 x 3
- Deadhang x30 seconds
- Dumbbell running man x20 seconds
- Lateral curls x12

Circuit 3 x 3
- Push ups x10
- Bicep curls x8
- Pull­up negatives x4
- Forehead curls x4

*Cooldown
- Legs wide ­ stretching down the middle/left/right 
- Tricep stretch 
- Calf stretch
- Legs together ­ stretching hamstrings 
- Deltoid stretch 
-Cobra
- Quad stretch

-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

-Perform a standard dumbbell curl 
-Let your elbows rise and the dumbbells come parallel to your forehead

Forehead Curl

-From a dead hang position, pull yourself up until your chin is above the bar and repeat

Pull Up

-Stand on a box or jump into a high pull up position
-Lower down slowly

Pull Up Negative

Circuit 1

-While gripping the pull up bar, hang on for dear life

Dead Hang

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

Dumbbell Running Man

Circuit 2

-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

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 4

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

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

Day 3

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?

Buen entreno, las dominadas siguen siendo duras, pero ahí seguimos!

Marc

Day 8

Day 9

What should I do to improve on the holds.

Day 10

Day 11

Great workout! I’ve noticed that my left hand consistently give way faster on the grip strength. Is there a way to remedy this?

Day 12

Day 13

Day 14

Day 15

WOWZER! That was tough! I had to take breaks between the 10 pull-ups doing 3-5 at a time, but did them all unassisted which was a first!

Day 16

Day 17

Day 18

Great abs workout but a few extra sets can't hurt after this

Day 19

Best thing that’s happened for my strength goals is finding Michael’s program!

Day 20

Good core but need more sets for full workout

#finsher 

Please note the 2nd V-exercise has reps instead of seconds

Day 4

Community

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