Name: Playbook - Michael Eckert - W1/D3
Uploaded: 2022-11-06T18:22:24.658Z
Duration: 45 min
Description: W1/D3

I’ve tried multiple programs. Yours is so succinct and well crafted. Thank you. Its great!

Sarah

Tamara

stephen birch

My whole body hurts, but it's fucking cool

Maks

Definitely feeling it! Great workout per usual!

Frederick Lake

Gavin

Greg

Anonymous

Very hard but i feel better after your exercises! Perfect for me!

Patrick

Luka Koledar

Great… thank you ! I think there was a typo in the second round on the dead lifts. Was it supposed to be 45 seconds instead of 45 reps? I did 45 seconds lol!

Anyways, this was another good one.


Thank you.

-Jesse

Jesse Murdock

Davonte

*Warmup C
Repeat x 2
- Curls x 12
- Lateral curls x12
- I’s, T’s, Y’s 2 x 15
- Air squats x10
-  Squat pulses x 10
- Lunges x 10
- Lunge Pulse x 10 (each side)

*Round 1
- Squat walk 45 seconds
- Rest 15 seconds
- Split lungs (alternate side) 45 seconds
- Rest 15 seconds
- Calf raise 45 seconds
- Rest 15 seconds
- Lunge pulses 45 seconds
- Switch sides on second round

*Round 2
Repeat x2
- Dumbell deadlift 45 seconds
- Rest 15 seconds
- Dumbell hip pull 45 seconds
- Rest 15 seconds
- Shrugs 45 seconds
- Rest 15 seconds
- Shoulder press 45 seconds
- Rest 15 seconds

Round 3 
Repeat x2
- Dumbell farmer's walk 45 seconds
- Rest 15 seconds
- Supine dumbell hip push 45 seconds
- Rest 15 seconds
- Dumbell goblet squats 45 seconds
- Rest 15 seconds
- Triceps kickback 45 seconds
- Rest 15 seconds
- Standing overhead triceps extension 45 seconds

*Cooldown stretch
30 sec on each side
- Legs wide 
- Legs together
- Quad stretch
- Tricep stretch
- Deltoid stretch
- Calf stretch
- Cobra

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

Hammer Curls

-Hold the dumbbells at 90 degrees
-Rotate your arms laterally 
-Keep your elbows in the same position

Lateral Curls

-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

-Focus on driving with your glutes and not your knees

-Maintain a good tempo

Squats

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

Squat Pulse

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

Lunges

-Focus on contacting your front quad and glutes

Lunge Pulse

Warmup C

-Start in a low squat position and step side to side
-Focus on your glutes and hips

Squat Walks

-Jump in and out of a lunge position

-Maintain your balance and keep a straight back

-Drive with your glutes and quads

Split Lunge

-Use an elevated position if you have one 
-(if not you can do the same on the ground)
-Focus on raising your body up and down using your foot and contracting your calf

Single Leg Calf Raise

Round 1

-Lower the dumbbells in a straight path

-Focus on using your hips and hamstrings to control the movement

-Keep your back straight

Dumbbell Deadlift

-In a slightly bent over position pull the dumbbells toward your hips and repeat

Bent Over Dumbbell Hip Pull

-Hold dumbbells at your side
-Shrug your shoulders
-Focus on contracting your traps

Dumbbell Shrug

-Hold the dumbbells just above shoulders
-Push them above your head in a straight line

-Focus on contracting your triceps and deltoids

Dumbbell Overhead Press

Round 2

-Maintain good posture while holding the dumbbells and walking in a straight line

Dumbbell Farmer's Walk

-Keep your feet planted and drive your hips upwards

-Focus on contracting your glutes

Supine Hip Push

-Hold the dumbbell at chest level and perform a squat

-Focus on driving the hips, glutes and quads

Goblet Squat

-Start bent over keeping a straight back
-Push the dumbbell back behind you in parallel with your body and repeat

Tricep Kickback

-With a single dumbbell overhead, support your elbow with your opposite arm
-Lower the dumbbell behind you to 90 degrees and repeat

-Focus on triceps

Overhead Tricep Extension

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/D3

pretty intense, never used dumbbells before

oshri hasson

Michael

Sorry if my english isn’t very good :) 
The workout was absolutely good, it was the first time that i train with this type of series of reps but good sensations at the end ! 
The shower is gonna be nice 😂

Quentin

W1/D1

Diego Zapata

Mostafa

W1/D2

Andy

Cal Lee

W2/D1

This was really insanely difficult, but in a good way…wow!

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

W2/D2

Jordan

Eric

W2/D3

Fireeee I love it I can’t wait to start the other workout programs 💪🏽💪🏽

Herman

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

Juan Felipe Torres

W3/D2

Very nice work out. Felt good afterwards💪🏼

W3/D3

Shoulders are crying, but another good work out

W3/D4

Good one, after a small injury and starting with this, feels good body definitely getting stronger

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!

Daniel

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/D3

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