Name: Playbook - Michael Eckert - W2/D2
Uploaded: 2022-11-06T18:22:24.669Z
Duration: 45 min
Description: W2/D2

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

Frederick Lake

Greg

Danomite

Andrea

Davonte

*Warmup A
Repeat x 2
- 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
- Tricep extension x 15 (one dumbell )
- Dips x 12
- Push-ups negative x  10 (lower down for 3-5 seconds a rep)

Round 2
Repeat x 3
- Dumbell bench press x 12
- Dumbell push-ups x 8
- Dumbell squat x 10

Round 3
- One arm front raise x 10 (each arm)
- Plank up-down x 12
- Dipsx 10

Round 4
Repeat x 2
- Tricep kickback x 10 (each arm)
- Dumbell chest extensions x 10
- Push-up negatives x 5

Round 5
Repeat 2
-Dumbell squats x 10
- Dumbell squats press x 8
- Bodyweight pause squats x 8

*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

-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

-Keep both hands just outside shoulder width apart

-Lower and raise your hips focusing on contracting your triceps

Bench Dips

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

Push Up Negative

Round 1

-Keep your hands shoulder width apart
-Drive the dumbbells up and away from your body in a straight line

-Focus on contracting your chest and triceps

Dumbbell Bench Press

-Position the dumbbells at shoulder width apart 
-With a straight back perform pushups with your hands on the dumbbells

Dumbbell Push Up

-While holding a single dumbbell, perform a regular squat

-Focus on hips and glute contraction

Dumbbell Squat

Round 2

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

Standing Dumbbell Front Raise

-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

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

Tricep Kickback

-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

Round 4

-Start with the dumbbells on top of your shoulders
-Perform a squat and as you stand up press the dumbbells overhead.

-Focus on hips, glutes and shoulders

Dumbbell Squat Press

-Just like a regular squat but with a 2-3 second pause at the bottom position before driving back up

Pause Squat

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

Cobra Stretch

Cool down stretch

W2/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!

Michael

W1/D1

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

That was meant to be 5 star. Quality as usual

stephen birch

Diego Burbano

W1/D2

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

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!

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!

W2/D2

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