Name: Playbook - Michael Eckert - Day 5
Uploaded: 2022-11-07T01:58:13.652Z
Duration: 45 min
Description: Day 5

Those pull up holds.... 😮‍💨 but 💪🏾

Christian

Planet fittness dosent have a straight bar

Anthony

Stefano

Syed

Greg

Hannah

Jakub

More progressions for the hanging pull-ups.

Riniah Foor

William

Eric Pixel

Andrea

Struggled on the hangs but got to start somewhere

stephen birch

How can I modify the12 second hangs? I could do the first 12 second high hang and it went down hill from there... any recommendations on modification or just try and fail?

Brandi

*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 x 10
-  90 Degree dumbbell hold x 15 Seconds (Palms facing
up – Supinated)
- Finger curls x 12
-  Dumbbell hold x10 seconds

Circuit 2 x 3
-  Lateral curls x 12
- Bent Over Change Pulls x 8
- Dumbbell hold x 30 seconds

Circuit 3 x 3
-  Standing dumbbell Russian twists x 10
- High Position Iso Hold x12 seconds s (Hammer Position)
- Medium degree Iso Hold x12 seconds s (Palms Down – Pronated)
- Low position Iso hold x12 seconds s (Hammer Position
- Bent over lateral raise x10

*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

-Move the weights at a smooth tempo while focusing on contracting your Biceps.

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

-Hold the dumbbells in a static position 
-Keep elbows bent at 90 degrees
-Contract your Biceps

90 Degree ISO Hold

-Let the dumbbell roll down to your finger tips 
-Flex your hand forcing the weight back up into a closed position

Finger Curls

Dumbbell Hold

Circuit 1

-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

Circuit 2

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

Standing Russian Twist

-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

Stand in a slightly bent position
-Raise each dumbbell to your sides contracting your deltoids and upper back

Bent Over Lateral Raise

Circuit 3

Day 5

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

Leobardo

Day 1

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

Day 2

Marc

Pushed harder, rewarded with actually finishing the work

Morgan

Day 3

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

Day 4

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

That 3rd circuit... my arms... 😅 love it!

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 5

Community

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