Name: Playbook - Michael Eckert - Day 6 - 10 Day bodyweight program
Uploaded: 2021-04-08T22:37:46.680Z
Duration: 30 min
Description: Day 6 - 10 Day bodyweight program

Patrick

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 - Lower Body / Upper Body

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

Round 1
x 2
- Squats 30 seconds
- Squat Pulse 30 seconds
- Push Ups 30 seconds
- Heel Hip Glide 30 seconds
- Split Lunges 30 seconds

Round 2
x 2
- Squat Pulse 30 seconds
- Knee Step Ups 30 seconds
- Squat Walks 30 seconds
- Calf Focus Jumps 30 seconds
- Lunges 30 seconds

Round 3
x 2
- Pause Squat  30 seconds
- Mountain Climbers 30 seconds
- Jumping Jacks 30 seconds
- Push Ups 30 seconds

Cool Down Stretch

Jog In Place

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

High Knees

-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

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

Squat Pulse

-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

-Start with your hips slightly off the ground
-Move your hips toward your hands and then away from your hands and repeat

Heel Hip Glide

-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 1

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

Knee Step Up

-Start in a low squat position and step side to side
-Focus on your glutes and hips

Squat Walks

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

-Focus on contracting your calves

Calf Focused Jumps

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

Lunges

Round 2

-Just like a regular squat but with a 2-3 second pause at the bottom position before driving back up

Pause Squat

-In a high plank position, alternate driving your knees forward

Mountain Climbers

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

Day 6 - 10 Day bodyweight program

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Day 6 - 10 Day bodyweight program

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More workouts from Michael Eckert

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