Name: Playbook - Michael Eckert - W2/D2
Uploaded: 2022-01-27T18:15:47.935Z
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

W2/D2

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