Name: Playbook - Michael Eckert - W2/D3
Uploaded: 2022-11-06T18:22:24.676Z
Duration: 45 min
Description: W2/D3

Michael

Jordan

Eric

Today felt like a good change from the regular workouts. The dumb bell lunges were a bit difficult (in a good way).

Frederick Lake

Great workout! I love Michael’s programs!

Greg

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
- Dumbell squats x 15
- Bodyweight squats x 12
- Wall sit 90 degrees 30 seconds 

Round 2
Repeat x 3
- Dumbell lunges x 12 (each leg)
- Bodyweight squats  x 12
- Squat Pulses x 12

Round 3
Repeat x 3
- Plank hold 30-45 seconds
- Bridge leg kicks x 10(each leg)
- Leg raises x 12

Round 4
Repeat 3
- Squat Pluses x 20
- Russian twists x 20 (each side)
- V Sit-up 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

-While holding a single dumbbell, perform a regular squat

-Focus on hips and glute contraction

Dumbbell Squat

- Start with back flat against a wall
- Bend knees to 90 degrees
- Hold for duration

- Focus on quads and glutes

Wall Sit

Round 1

-While holding dumbbells at your sides perform a regular lunge

-Focus on 90/90 and driving with your glutes and hips

Dumbbell Lunges

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

Squat Pulse

Round 2

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

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

-Focus on contracting your glutes

Bridge Leg Kick

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

Leg Lifts

Round 3

-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

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

-Keep your shoulders off the ground

V Sit Up Hold

Round 4

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/D3

pretty intense, never used dumbbells before

oshri hasson

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

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

Sarah

Tamara

stephen birch

W1/D3

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

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.

W2/D3

Community

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