Name: Playbook - Michael Eckert - Day 7
Uploaded: 2022-11-07T02:06:23.439Z
Duration: 45 min
Description: Day 7

Greg

Great work out! My pull ups are getting cleaner! 🙂

Hannah

Jakub

jason anderson

circuit 1 is missing rep/round information

Azhar Deen

William

Nico Rogmann

There are are no reps nor time with circuit 2. Training was great though. Just giving low star to get attention to fix missing numbers.

Eric iPhone

In circuit 2 is missing the number of reps

Pelut2828

Circuit 1 of this workout does not have seconds, nor reps allocated.

Mihai

Andrea

Daniela

That was a great one! I just did a pull up test prior to starting the workout and have gone from one to three! I look forward to continuing!

*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
-  Standing dumbbell Russian twists x20  (10 on each side)
-  Shoulder curl x12
- 90 Degree dumbbell hold x15 seconds s (supinated)
- Shrugs x8
- Dumbbell hold x15

Circuit 2x 3
- 90 Degree dumbbell hold x20 seconds  (Hammer Position)
- Bent over row x8
-  Finger curls x10

Circuit 3 x 3
- Dumbbell running man x15 seconds s (Switch directions for another 15 seconds)
- Lateral curls x12
- Bicep curls x6
- Shrugs x8
- Dumbbell hold x15 seconds

*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

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

Standing Russian Twist

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

Shoulder Curl

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

90 Degree ISO Hold

-Hold dumbbells at your side
-Shrug your shoulders
-Focus on contracting your traps

Dumbbell Shrug

Dumbbell Hold

Circuit 1

-While bending over, bring the dumbbells from a hanging position to your chest and repeat

-Keep a straight back

Bent Over Row

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

Finger Curls

Circuit 2

-Start with holding the dumbbells at 90 degrees
-Make small circles with them in either direction

Dumbbell Running Man

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

-Try to avoid moving your elbows.

Dumbbell Bicep 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 7

Love Michael’s programs, great workouts!

Lukas

Day 1

Great workout! I just jumped right in, but I figured it might be good to check if this program works well for women or of you would suggest any modifications. I can currently do one full range pull up.

Good workout. Very excited that I discovered this series

Day 2

Woot! Another one down! Thank you for this program! 😁

Day 3

Day 4

Day 5

Are you supposed to keep your feet on the ground during russian twists?

Riniah Foor

Day 6

Day 8

Great workout! However, I don't seem to be making any progress. I can still only do one pull up and have to wait an entire day to get another. Is there anything you would recommend? I am doing a running program in addition to this program. Is it possible that may be interfering?

Day 9

Day 10

Feeling a bit stronger this week! Great workout!

Day 11

Love the workouts. Keep feeding more content. I'll be doing all your courses the coming 6 months

Day 12

Another great workout! I was finally able to get two clean pull ups. I decided to do assisted pull ups at the end since my form was declining, but am exited to be finally seeing progress! :)

Great workout, second time through. First run through I had no issues. Second time here was with a 30lbs weight vest and I noticed that the 3 top half pull ups were extremely hard. Which muscle group would that be? And what exercises help the top half of the pull up?

Kurtis

Day 13

Day 14

Alright! Feeling stronger! My pull ups are getting better as well!

Day 15

Woot! Another week down! One to go! Everything is feeling stronger! :)

The hip flexor resist istn clear. Reps 5 but only shows old position?

1 star to catch attention for feedback

Day 16

Another great workout! I was able to do three clean pull-ups no problem today—the fourth was a bit rough! Excited to keep progressing!

Feel stronger ! Thank you Michael for the great workouts

Adriana

Day 17

Was only able to get one pull up today, but hopefully will get more after a rest day.

1 star to catch attention:
.there's a 6 min bent row exercise

2 min dead hang is killing!!!

Day 18

Loved this workout! Almost through the program!

Day 19

Woot! This has been a great program so far! Can’t wait for the last day! :)

Day 20

Hurray! One program down! I’m excited to be making progress and plan on coming back for the next one once I hit 5 reps. 🙌🏼

Day 7

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