Name: Playbook - Michael Eckert - W1/D2
Uploaded: 2022-01-27T18:15:47.920Z
Duration: 45 min
Description: W1/D2

Better flow today since I learned to navigate the app! 

Easy to follow. Glad I started with lighter weights! Will be ready for tomorrow!

Thanks!

Lisa

Coming from a beginner who hasn’t worked out in 6 years, I wish there was clarification on ways that beginners who can’t do all of the listed exercises in their entirety can substitute/change the workout to be a more suitable for out of shape people/beginners. 
But still doing my best to keep up and push through!

joshua Maltrotti

Ross

Great second day! I’m definitely noticing how out of shape I currently am!

Frederick Lake

Gavin

Greg

Great push today and liking your workouts my kind of style. With your program and my trainers I will get the results I want.

Anonymous

I really liked the round where it was mostly core and the pulse squats were a new one for me.

Jonathon Medrano

JOAO

Raphael

Great workout! Excited for the next one!👍🏻

Brian

Daniel

Davonte

*Warmup B
Repeat x 2
- Standing Russian twists x20
- Front shoulder raise x12
- Lateral curls x 15
- Air squats x10
- Lunges x10 (each leg)
- Push-ups x5

*Round 1
- Squat pulses x 45sec
- Lunges x 45sec
- Seated Russian twists x 45 sec
- V sit ups hols x 45 sec

*Round 2
- Front plank x 45 sec
- Flutter kicks x  45 sec
- V sit-ups x 45 sec

*Round 3
- Finger curls x 45 sec
- Dumbbell chest extensions x 45 sec
- Push-up negatives x 45 sec
- Plank up-downs x 45 sec

*Cooldown stretch
30 seconds each
- Stretch hamstrings
- Quad stretch
- Tricep stretch
- Deltoid stretch
- Calf stretch
- Cobra

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

Standing Russian Twist

-Keeping your knees slightly bent, raise each dumbbell up straight out in front of you
-Focus on contracting your deltoids

Standing Dumbbell Front Raise

-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

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

Lunges

-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

Warmup B

-Focus on glute contraction while going slightly above and below 90 degrees in the low squat position

Squat Pulse

-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

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

-Keep your shoulders off the ground

V Sit Up Hold

Rounds 1

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

-Lay back and extend your feet forward and off the ground 
-Kick slightly up and down

Flutter Kicks

-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

Round 2

-Let the dumbbell roll down to your finger tips 
-Flex your hand forcing the weight back up into a closed position

Finger Curls

-Hold the dumbbell close to your chest
-Keeping it at the same level, push it away from your body

-Focus on contracting your chest and shoulders

Dumbbell Chest Extension

-Start in a high push up position
-Slowly lower down to the ground 
-Roll up to your knees and repeat

Push Up Negative

-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

Round 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

W1/D2

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