Name: Playbook - Michael Eckert - Day 7 - 10 Day bodyweight program
Uploaded: 2021-04-08T22:39:11.701Z
Duration: 45 min
Description: Day 7 - 10 Day bodyweight program

Samantha

Patrick

The timer on round 3 didn't show up. killer workout 💪🏻💪🏻

chrisfarr

Day 7 - Upper Body / Core

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 3
- Burpees 30 seconds
- Front Plank Points 30 seconds
- Front Plank Hip Dips 30 seconds
- Bridge Leg Kicks 30 seconds
- Bridge Hold 30 seconds

Round 2
x 3
- Russian Twist 30 seconds
- Flutter Kicks 30 seconds
- Leg Circles 30 seconds
- Heel Hip Glides 30 seconds
- Front Plank Points 30 seconds
- Side Plank (Left) 30 seconds
- Side Plank (Right) 30 seconds
- Mountain Climbers 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

-From a standing position, drop down with your chest on the ground

-Explode back up to standing 

-Jump at the top of the rep, then repeat

Burpee

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

-From a low plank position, drop your hips side to side tapping the ground

Front Plank Hip Dip

-While driving your hips upwards, kick one leg straight out parallel with your quads

-Focus on contracting your glutes

Bridge Leg Kick

-Contract your glutes
-Raise your hips as high as you can
-Hold this position

Bridge Hold

Round 1

-Start in a seated position
-Slightly lean back engaging your core
-Twist side to side

-Try and keep your feet on the ground

Russian Twist

-Lay back and extend your feet forward and off the ground 
-Kick slightly up and down

Flutter Kicks

-Lay back, lift your feet slightly off the ground
-Make circles with your feet

Leg Circles

-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

-Resting on your elbow and forearm
-Engage your oblique muscle 
-Stabilize your torso in this static position

Side Plank

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

Mountain Climbers

Round 2

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 7 - 10 Day bodyweight program

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Day 7 - 10 Day bodyweight program

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