Name: Playbook - Michael Eckert - W1/D2
Uploaded: 2022-11-07T21:33:40.050Z
Duration: 45 min
Description: W1/D2

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

Michael

Josiah

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

Drew

W1/Day 2

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 Burpees
- 30s Calf Focused Jumps
- 30s Knee Step Ups
- 30s Reverse Lunges
Rest 60s

Round 2 - Repeat x2
- 30s Side Plank (R)
- 30s Bridge Leg Kicks
- 30s Side Plank (L)
- 30s Bridge Leg Kicks
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 Burpees
- 30s Calf Focused Jumps
- 30s Knee Step Ups
- 30s Reverse Lunges
Rest 60s

-From a standing position, drop down with your chest on the ground

-Explode back up to standing 

-Jump at the top of the rep, then repeat

Burpee

-With a very controlled jump, explode up just using your feet and calves

-Focus on contracting your calves

Calf Focused Jumps

-Start with both knees on the ground
-Step up into a slightly bent leg position and repeat

Knee Step Up

-Keep your back straight
-Drive with your glutes and quads while stepping in and out of the position

-Aim for a 90/90 position

Reverse Lunges

Round 1

Round 2 - Repeat x2
- 30s Side Plank (R)
- 30s Bridge Leg Kicks
- 30s Side Plank (L)
- 30s Bridge Leg Kicks
Rest 60s

-Resting on your elbow and forearm
-Engage your oblique muscle 
-Stabilize your torso in this static position

Side Plank (R)

-While driving your hips upwards, kick one leg straight out parallel with your quads

-Focus on contracting your glutes

Bridge Leg Kicks

Side Plank (L)

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/D2

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

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

W1/D2

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