Name: Playbook - Michael Eckert - W3/D4
Uploaded: 2022-11-06T18:22:24.702Z
Duration: 45 min
Description: W3/D4

Shoulders are crying, but another good work out

Michael

Greg

*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
- Standing shoulder curcles x 12
- Forearm curl x 8
- Standing shoulder press x 12
- Shrugs x 15

Round 2
Repeat x 3
- Dumbbell shoulder circles x 15 (small both direction)
- Shoulder front raise x 12
- Dumbbell single leg calf raise x 15

Round 3
Repeat x 3
- Dumbbell shoulder circles x 15 (large both directions)
- Side lateral raise x 12
- Forearm curls x 8
- Shrugs x 15

Round 4
Repeat x 3
- Squat walks x 10 (both direction)
- Side leg raises x 10 (each leg)
- Biceps curls x 10
- Dumbbell farmers walk 15 seconds down and back (heavier dumbbells)

Round 5
Repeat x 3
- Dumbbell deadlift x 15
- Standing shoulder press x 10
- Forearm curls x 8
- Dumbbell farmers walk 15 seconds down and back ( heavier dumbbells)
- Shrugs x 12

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

-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

-Hold the dumbbells parallel to the ground
-Make large circles in either direction

Dumbbell Shoulder Circle (large)

-Hold the dumbbells just above shoulders
-Push them above your head in a straight line

-Focus on contracting your triceps and deltoids

Dumbbell Overhead Press

-Hold dumbbells at your side
-Shrug your shoulders
-Focus on contracting your traps

Dumbbell Shrug

-Have your palms facing the ground
-Perform a bicep curl

-Focus on contracting the muscles in your forearms and lower bicep

Forearm Curl

Round 1

-Hold the dumbbells parallel to the ground
-Make small circle shapes in either direction

Dumbbell Shoulder Circle (small)

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

Standing Dumbbell Front Raise

-Use an elevated position if you have one 
-(if not you can do the same on the ground)
-Focus on raising your body up and down using your foot and contracting your calf

Single Leg Calf Raise

Round 2

-Raise the dumbbells from your sides outwards until parallel with the ground
-Lower back down and repeat.

Standing Lateral Raise

Round 3

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

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

-Maintain good posture while holding the dumbbells and walking in a straight line

Dumbbell Farmer's Walk

Round 4

-Lower the dumbbells in a straight path

-Focus on using your hips and hamstrings to control the movement

-Keep your back straight

Dumbbell Deadlift

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

W3/D4

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 💪🏽💪🏽

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.

W3/D4

Community

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