Name: Playbook - Michael Eckert - Day 7
Uploaded: 2021-09-08T21:51:19.043Z
Duration: 45 min
Description: Day 7

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 Pixel

In circuit 2 is missing the number of reps

Marc

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!

Greg

*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.

Day 7

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Day 7

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