Name: Playbook - Michael Eckert - Day 7
Uploaded: 2022-11-07T15:33:13.186Z
Duration: 45 min
Description: Day 7

Daniel

Jakub

Eric Pixel

Greg

Andrea

Divan

Seth

*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
- Plank up downs x10
- Boat hold x30 Seconds
- Bridge leg kicks x10 (each leg)
- Push ups x8

Circuit 2 x 3
- Russian twists x20
- V sit­ups x10
- Russian twists x20
- V Sit­ups x10

Circuit 3 x 3
- Diver sit­up x8
- Front plank points x8 (each arm)
- Prone tail lifts x10
- Leg lifts x8
- Leg circles x8

*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

-Go from a high plank to low plank by going from your hands to your elbows and repeat

-Keep your back straight

Plank Up Down

-While leaning back contract your core
-Balance your body while lifting your legs

Boat Hold

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

-Focus on contracting your glutes

Bridge Leg Kick

-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

Circuit 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 your legs bent
-Stack your hands and reach as far in between your legs as you can while lifting your shoulders off the ground

V Sit Up

Circuit 2

-Start laying back
-Put your hands over head behind you 
-Push them forward between your legs pretending like you're diving in a pool

Diver Sit Up

-Start in a front plank position
-Alternate pointing each hand out in front of you

Front Plank Points

-With palms on the ground and in the prone position, lift your legs off the ground

Prone Tail Lift

-Lay back, lift your feet to roughly 45 degrees and back down without touching the ground

Leg Lifts

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

Leg Circles

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

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

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

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

Day 6

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 7

Community

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