Name: Playbook - Michael Eckert - W2/D1
Uploaded: 2022-01-27T18:15:47.929Z
Duration: 45 min
Description: W2/D1

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

Frederick Lake

Greg

never tried this workout before, but now i m gonna do it again for sure

Andrea

JOAO

Davonte

*Warmup A
- I’s, T’s, Y’s 2 x 15
- Lateral curls 2 x 15
- Air squats 2 x 10
- Squat walks (each direction) 2 x 10

Round 1
Repeat x 3
- Single arm pull x 12
- Lateral curls x 12
- Bicep curls x 8

Round 2
Repeat x 3
- Bent over lateral raise x 15
- Bicep curls x  12
- Push - ups x  10

Round 3
Repeat x 3
- Hammer curls x 10
- Supinated iso hold 15 seconds
- Push - up x 10

Round 4
Repeat x 2
- Lower back extension x  15
- V Sit-ups x  15
- V Sit-ups hold 20 seconds

Round 5
Repeat x 2
- Leg raise x 15
- Russian twist x 15 (both sides)
- V Sit-ups hold 20 seconds

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

-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

-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

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

Squat Walks

Warmup A

-Start in a slightly bent position
-Pull the dumbbell from a hanging position to your chest and repeat

Single Arm Front Pull

-Move the weights at a smooth tempo while focusing on contracting your Biceps.

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

Round 1

Stand in a slightly bent position
-Raise each dumbbell to your sides contracting your deltoids and upper back

Bent Over Lateral Raise

-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

Round 2

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

Hammer Curls

-Hold the dumbbells in a static position 
-Keep elbows bent at 90 degrees
-Contract your Biceps

90 Degree ISO Hold

Round 3

-Lower the dumbbells while hinging at your hips
-Keep your back straight

Focus on contracting your lower back muscles

Lower Back Extension

-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

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

-Keep your shoulders off the ground

V Sit Up Hold

Round 4

-Lay back, lift your feet to roughly 45 degrees and back down without touching the ground

Leg Lifts

-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 5

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

W2/D1

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