Name: Playbook - Michael Eckert - Day 7
Uploaded: 2022-11-07T16:44:32.813Z
Duration: 45 min
Description: Day 7

Eric Pixel

It would be better to explain at excercises if the reps are for each side.For example ankle taps or russian twists and at pull ups if the reps are unbroken.Except these the programme is really good!!!

GiorgosKs

Martin Olsen

*Warmup x 2
- I's, Y's & T's x15 
- Air squats x15
- Lateral curls x15 
- Squat walks x10 (each direction)

*Workout
Circuit 1 x 3
- Front plank x30 seconds
- Plank up downs x4
- Leg lifts x8
- Front plank x30 seconds

Circuit 2 x 3
- Russian twists x20
- Ankle taps x12 (each leg)
- Leg lifts x8
- Leg circles x8 (both directions)
- V sit­ups x10
- V Sit­up hold x20 seconds

Circuit 3 x 3
- Diver sit­Up x8
- Prone tail lifts x10
- Diver sit­ups x8
- Prone tail lifts x10
- Russian twists x30

*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

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

-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

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

Leg Lifts

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 bending your legs
-Lift your shoulders off the ground and tap your ankles with each hand

-Focus on obliques

Ankle Taps

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

Leg Circles

-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

-Perform a V Sit Up and hold at the top position

-Keep your shoulders off the ground

V Sit Up Hold

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

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

Prone Tail Lift

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

Junior Marine here. Been following you since before enlisting, at that time tips from your videos helped me to get to the certain amount of pull-ups. Now I want to do more, so I’m here. First workout in and my forearms are on fire, thank you! That’s definitely something different from what I’ve used to do before.

Viktoriia

Greg

Day 1

Day 2

Jakub

Day 3

Couldnt make the pull ups 1st circuit. But finish the work out strong

Killing. Only couldn't make the 20 wide pull ups. Had to do each set in 5 sets

Might have been one of the hardest workouts I’ve subjected myself too.

Justin Roe

Day 4

Seth

Day 5

Day 6

great workout, i could only manage to do 70/75% of the pull ups and my harms are burning, but great anyways

Andrea

Couldn't make the pull ups. But tried 80% over 5 sets each time for the 15-18 reps

Day 8

Day 9

Very good but it would be better to explain of the reps on pull ups are unbroken because they are too many....

Day 7

Community

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