Name: Playbook - Michael Eckert - W3/D3
Uploaded: 2022-11-06T18:22:24.697Z
Duration: 45 min
Description: W3/D3

Very nice work out. Felt good afterwards💪🏼

Michael

Herman

Greg

10lb dumbells were a little ambitious for a shift like the one I had tonight.

Samantha

*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
- Dumbbell squats x 15
- Bodyweight squats (modified pauses 2 seconds at bottom of rep )x 12
- Wall sits 90 degrees 30 seconds 

Round 2
Repeat x 3
- Dumbell lunges x 15
- bodyweight pause squats x 12
- Squats pulses x 25

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

Round 4
Repeat x 3
- Squat pulses x 20
- Russian twist x 20
- 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

-Lay back and extend your feet forward and off the ground 
-Kick slightly up and down

Flutter Kicks

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

W3/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 🥵

Frederick Lake

W2/D2

Jordan

Eric

W2/D3

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

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

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

Maks

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!

W3/D3

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