Name: Playbook - Michael Eckert - W1/D2
Uploaded: 2022-11-06T18:22:24.652Z
Duration: 45 min
Description: W1/D2

It’s was good!! Not as difficult as the last one. But definitely pushing. Looking forward to the next one

Michael

That was meant to be 5 star. Quality as usual

stephen birch

Diego Burbano

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

Cobra Stretch

Cool down stretch

W1/D2

Litttt I’ve been training couple years already I stop some months ago and I’m back but this program I didn’t Sweat like this in so many years and I feel my training thank you for your services SR 🫡🫡💪🏽🔥

Herman

Perhaps highlighting why we are doing each workout. Other than that, great!

Alan

It was an awesome workout. I think I had a bit of a hard time understanding reps and sets in the beginning of the warm up. I ended up doing 15x15 instead of 15 individual reps but I caught on after that!

W1/D1

My whole body hurts, but it's fucking cool

Maks

Definitely feeling it! Great workout per usual!

W1/D3

Good start to the 2nd week! Those 90 degree iso dumbbell holds got me!

W2/D1

I had to substitute the dumb bell push-ups for regular push-ups 🥵

Danomite

W2/D2

Eric

Today felt like a good change from the regular workouts. The dumb bell lunges were a bit difficult (in a good way).

Great workout! I love Michael’s programs!

W2/D3

W2/D4

Missing reps or durations in spots. Also would be nice to have what muscle to focus on in the description of exercises. Petty stuff but just trying to help.

W3/D1

Charles

W3/D2

10lb dumbells were a little ambitious for a shift like the one I had tonight.

Samantha

W3/D3

W3/D4

Great workout but the warmup is missing after you start the workout

Parker Langley

W4/D1

W4/D2

Some times the list of exercises and reps in the overview doesn’t correlate with what’s within the workout.

W4/D3

W4/D4

Connor

W5/D1

W5/D2

Brett

W5/D3

W5/D4

W6/D1

W6/D2

I’d never do this on my own but did it because it’s part of the program. Great workout!

W6/D3

W6/D4

Incredibly good training. 7weeks without any off week. First time in my life. Last three days, and then? Will miss the training and the increase of effort. 

Greetings from Belgium

Sven

W7/D1

W7/D2

Great workout! Officially done the program! I had to alter the order and save this one for last b/c I had tired legs

W7/D3

Great workout! Best money i have ever spent!

W1/D2

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