Name: Playbook - Michael Eckert - Day 8
Uploaded: 2022-11-07T19:55:43.584Z
Duration: 45 min
Description: Day 8

Eric Pixel

Love it. Couldn't make all reps all sets. But finish strong

Toni

*Warmup x 2
- I’s, Y’s and T’s x 15
- Lateral curls x 15
- Air squats x 15
- Squat walks x 10 (Each Direction)

*Workout
Circuit 1 x 3
- Forehead curls x10
-  Pull -u­ps
- Forehead curls x10
- Negatives x5
-  Forehead curls x10
- Negatives x5

Circuit 2 x 3
- Shoulder curls x10
- Farmer’s walk x1 minute
- Dumbbell running man x30 seconds
- Lateral curls x10

Circuit 3 x 3
- Pull­-up high position hold x20 seconds
-  Pull­-up medium position hold x20 seconds
-  Pull-up low position hold x20 seconds
- Deadhang x10 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

-Perform a standard dumbbell curl 
-Let your elbows rise and the dumbbells come parallel to your forehead

Forehead Curl

-From a dead hang position, pull yourself up until your chin is above the bar and repeat

Pull Up

-Stand on a box or jump into a high pull up position
-Lower down slowly

Pull Up Negative

Circuit 1

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

Shoulder Curl

-Maintain good posture while holding the dumbbells and walking in a straight line

Dumbbell Farmer's Walk

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

Dumbbell Running Man

Circuit 2

-Hold yourself at the top of a pull up with chin above the bar

Pull Up High Hold

-Hold yourself in the middle of a pull up position with arms at 90 degrees

Pull Up Medium Hold

-With slightly bent arms hold yourself at a low pull up position

Pull Up Low Hold

-While gripping the pull up bar, hang on for dear life

Dead Hang

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

Day 8

Community

More workouts from Michael Eckert