Name: Playbook - Michael Eckert - Day 4
Uploaded: 2022-11-07T16:32:14.549Z
Duration: 45 min
Description: Day 4

Couldnt make the pull ups 1st circuit. But finish the work out strong

Eric Pixel

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

Really good, but i did the 20 pullups with rubber band

Martin Olsen

Good workout. Hard to tell if I'm supposed to take a break after every exercise or if each run is a giant set. Still can't do 20 straight pull ups. Probably because I'm putting on weight as I'm going through this workout regime.

Seth

Nice, but the 20 pull-up in the first round was a little bit too mutch

But still nice and intense !!

Noblet

*Warmup x 2
- I's, Y's & T's x 15 
- Air squats x15
- Lateral curls x15  
- Squat walks x10 (each direction)

*Workout
Circuit 1 x 3
- High position Iso hold x20 seconds 
- Medium position Iso hold x20 seconds 
- Low position Iso hold x20 seconds
- Pull­up 
- Pull­up negatives x5

Circuit 2 x 3
- Farmer’s walk x1 minute
- Deadhang x30 seconds
- Bicep curls x8
- Dumbbell hold x20 seconds

Circuit 3 x 3
- Push ups x10
- Lateral curls x12
- Pull­up negatives x4
- Forehead curls x4
- Pull­up negatives 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

-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

-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

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

Dumbbell Farmer's Walk

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

Dead Hang

-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 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

-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 4

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

Greg

Day 1

Day 2

Jakub

Day 3

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 10

Day 11

Day 12

Heavy still recovering from forearm injury. But keeping th e core workout in there

Day 4

Community

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