Name: Playbook - Michael Eckert - Day 6
Uploaded: 2022-11-07T15:28:52.596Z
Duration: 45 min
Description: Day 6

Wasn’t able to do any of the pull-ups so I supplemented with lat pull downs.

Daniel

Greg

Eric Pixel

Andrea

Ten pull-ups was too much for me based off current ability. I had to scale those reps back in second circuit. Overall I’ve gotten a great workout!

Good training but as a person just inside the 6-12 bracket for the intermediate program, 20 pull-ups per round for 3 rounds as a little much. Had to scale down

Connor

It a very good workout, but I think at the second workout it's to much for an intermediate to do 10 pullup 10 change pulls and then another 10 pullups, I think it should he reduced by 3 or 5 pullups!

Sebi

*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
- High position Iso hold x20 seconds
- Medium position Iso hold x20 seconds
- Low position Iso hold x20 seconds
- Forehead curls x8

Circuit 2 x 3
- Pull­up negatives x3
- Lateral curls x8
- Pull­ups 
- Bent over change pulls x10
- Pull­ups 

Circuit 3 x 3
- Farmer’s walk x1 minute
- Finger curls x12
- Shoulder curls x8
- Deadhang (until fail)

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

-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

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

Forehead Curl

Circuit 1

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

Pull Up Negative

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

Pull Up

-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

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

Dumbbell Farmer's Walk

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

Finger Curls

-Bring the dumbbells to your sides
-Curl them outwards until you tap your shoulders

Shoulder Curl

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

Dead Hang

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 6

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

Jakub

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

Day 4

Elizabeth

Day 5

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 6

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