Name: Playbook - Michael Eckert - W1/D1
Uploaded: 2022-11-07T21:31:26.628Z
Duration: 45 min
Description: W1/D1

Nice to start this boot camp again. Good work out👍🏼

Michael

Fantastic workout haven't been doing much since my hernia. Slowly getting back into it and was a great workout thanks.

Payne

Justin

Kadie

W1/Day 1 

Warm Up - Choice of 10 Min HR focused work, (Jogging, Calisthenics, Rowing, Jump Rope, etc…) to get the body primed for movement.

Round 1 - Repeat x3
- 30s Jumping Jax
- 30s Push Ups
- 30s Lunges
- 30s Squats
Rest 60s

Round 2 - Repeat x2
- 30s Front Plank
- 30s Russian Twist
- 30s Front Plank
- 30s Russian Twist
Rest 60s

Cool Down Stretch - (Hold each stretch for 30 seconds Minimum)
- Cobra
- Calf
- Down the Middle
- Tricep
- Deltoid

Your choice of 10 Min HR focused work: 
(Jogging, Calisthenics, Rowing, Jump Rope, etc…) to get the body primed for movement.

Warm Up

Round 1 - Repeat x3
- 30s Jumping Jax
- 30s Push Ups
- 30s Lunges
- 30s Squats
Rest 60s

-As your arms come over head and touch, your legs slightly jump and come apart
-The opposite happens when you arms come down

Jumping Jacks

-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

-Focus on maintaining a good 90 / 90 position with your legs and drive with your hips

Lunges

-Focus on driving with your glutes and not your knees

-Maintain a good tempo

Squats

Round 1

Round 2 - Repeat x2
- 30s Front Plank
- 30s Russian Twist
- 30s Front Plank
- 30s Russian Twist
Rest 60s

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

-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

Round 2

Cool Down Stretch -
(Hold each stretch for 30 seconds Minimum)
- Cobra
- Calf
- Down the Middle
- Tricep
- Deltoid

-Lay flat with your belly on the ground
-Push up while keeping your legs on the ground
-Stretch your abs

Cobra Stretch

-Keep heel on the ground
-Push hips forward
-Focus on deep calf stretch

Calf Stretch

-Keep your feet planted
-Reach down to the ground
-Hold positions Middle/Left/Right

Down the Middle 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

Cool Down Stretch

W1/D1

Killer session, threw in some pull-ups in between sets. Great work out💪🏼

Josiah

Well made, easy to follow and is scalable so that I can revisit it when my fitness increases.

W1/D1

Community

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