Name: Playbook - Michael Eckert - W1/D1
Uploaded: 2022-01-27T18:15:47.910Z
Duration: 45 min
Description: W1/D1

Eric

I really enjoy the tempo and how easy it is to follow along. Especially with you demonstrating each exercise. Looking forward to the next 7 weeks and all your exercises

Al Garcia

It was cool, where there were two cycles of exercise that didn't bother me, which I'm very happy about. Thank you !)))

Maks

Frederick Lake

Sven

Gavin

Kenny

Diane Gutierrez

Philipp

Definitely eye opening, I’ve always weight lifted and this workout made me realize the difference maybe between power and actual strength. Definitely tested my muscle endurance even with low weight!

Matt

Day 1 was awesome and looking forward to seeing some great results

Anonymous

Steve

Missing compost movements but overall good

Harvey Dylan

It was great! Love how the exercises were such a good flow!

Megan Schilkoski

Great workout... now a 2 mile run ✌🏼💪🏼

Perfect in combination with bodyweight ! Hardcore af 🤪

Patrick

Challenging but not to the point of death, great workout! 💪🏻💪🏻

Joshua

the exercises should automatically switch from one to the other and the seconds should move automatically according to the exercises.  in general the exercises are effective.

Ledi

Jozef

Jesse Murdock

Charles

Spyroula

It was great. Not sure if it’s already a thing (maybe I overlooked it), or in the works possibly, but I think for users like myself who are trying to track macros/calories burned would enjoy being able to track the calories burned in each workout. 🤷🏼‍♀️ but loved the workout and details!

Jade

*Warmup A
- I’s, T’s, Y’s 2 x 15
- Lateral curls 2 x 15
- Air squats 2 x 10
- Squat walks (each direction) 2 x 10

**Complete as many reps as possible in the time given

*Round 1
Repeat 2 x 45 sec
- Air squats 
- Standing Russian twists
- Curls
- Lateral curls

*Round 2
Repeat x 2 x 45 sec
- Squat press
- Shoulder circles small or large
- Bent-over lateral raise

*Round 3
Repeat x 2 x 45 sec
- Dumbbell hold
- Wall sit
- Forearm curl
- V sit ups

*Round 4
Repeat x2
- Bicep curls x 8
- 90 degree alt. curls x 8
- Standing Russian twists x 30
- Russian twists x 20
- Leg raises x 15

*Cooldown stretch
30 sec on each side
- Legs wide
- Legs together
- 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 A

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

Standing Russian Twist

-Use a "Hammer Grip" on the dumbbell
-Curl the weight and focus on contracting your Bicep

Hammer Curls

Round 1

-Start with the dumbbells on top of your shoulders
-Perform a squat and as you stand up press the dumbbells overhead.

-Focus on hips, glutes and shoulders

Dumbbell Squat Press

-Hold the dumbbells parallel to the ground
-Make small circle shapes in either direction

Dumbbell Shoulder Circle (small)

Stand in a slightly bent position
-Raise each dumbbell to your sides contracting your deltoids and upper back

Bent Over Lateral Raise

Round 2

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

90 Degree ISO Hold

-Have your palms facing the ground
-Perform a bicep curl

-Focus on contracting the muscles in your forearms and lower bicep

Forearm Curl

-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

- Start with back flat against a wall
- Bend knees to 90 degrees
- Hold for duration

- Focus on quads and glutes

Wall Sit

Round 3

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

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

-Hold 1 Dumbbell at 90 degrees 
-Do curls with opposite arm

90 Degree Switch Curls

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

Leg Lifts

Round 4

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

W1/D1

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