Name: Playbook - Michael Eckert - W5/D18
Uploaded: 2022-11-07T22:14:23.324Z
Duration: 45 min
Description: W5/D18

W5/Day 18

Warm Up - Choice of 10 Min HR focused work, (Jogging, Calisthenics, Rowing, Jump Rope, etc…) to get the body primed for movement.

Round 1 - Repeat x2
- 30s Burpees
- 30s Calf Focused Jumps
- 30s High Knees
- 30s Squats
- 30s Knee Step Ups
- 30s Squat Walks
Rest 60s

Round 2 - Repeat x2
- 30s V-Sit Ups
- 30s V-Sit Up Hold
- 30s Leg Lifts
- 30s Russian Twist
Rest 60s

Round 3 - Repeat x2
- 30s Side Plank Roll Through (R)
- 30s Bridge Leg Kicks
- 30s Supermans
- 30s Side Plank Roll Through (L)
- 30s Bridge Leg Kicks
Rest 60s

Cool Down Stretch - (Hold each stretch for 30 seconds Minimum)
- Cobra
- Calf
- Down the Middle
- Tricep
- Deltoid

Your choice of 10 Min HR focused work: 
(Jogging, Calisthenics, Rowing, Jump Rope, etc…) to get the body primed for movement.

Warm Up

Round 1 - Repeat x2
- 30s Burpees
- 30s Calf Focused Jumps
- 30s High Knees
- 30s Squats
- 30s Knee Step Ups
- 30s Squat Walks
Rest 60s

-From a standing position, drop down with your chest on the ground

-Explode back up to standing 

-Jump at the top of the rep, then repeat

Burpees

-With a very controlled jump, explode up just using your feet and calves

-Focus on contracting your calves

Calf Focused Jumps

-Start with your hands out in front of you
-Tap your knees to your hands at about 90 degrees

High Knees

-Focus on driving with your glutes and not your knees

-Maintain a good tempo

Squats

-Start with both knees on the ground
-Step up into a slightly bent leg position and repeat

Knee Step Up

-Start in a low squat position and step side to side
-Focus on your glutes and hips

Squat Walks

Round 1

Round 2 - Repeat x2
- 30s V-Sit Ups
- 30s V-Sit Up Hold
- 30s Leg Lifts
- 30s Russian Twist
Rest 60s

-Lay back and your legs bent
-Stack your hands and reach as far in between your legs as you can while lifting your shoulders off the ground

V Sit Up

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

-Keep your shoulders off the ground

V Sit Up Hold

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

Leg Lifts

-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

Round 2

Round 3 - Repeat x2
- 30s Side Plank Roll Through (R)
- 30s Bridge Leg Kicks
- 30s Supermans
- 30s Side Plank Roll Through (L)
- 30s Bridge Leg Kicks
Rest 60s

-Start in a side plank
-Reach up to the sky
-Roll down underneath your body trying to reach behind you and repeat

Side Plank Roll Through (R)

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

-Focus on contracting your glutes

Bridge Leg Kicks

-Start in the prone position
-Lift your shoulders and legs off the ground at the same time

Supermans

Side Plank Roll Through (L)

Round 3

Cool Down Stretch -
(Hold each stretch for 30 seconds Minimum)
- Cobra
- Calf
- Down the Middle
- Tricep
- Deltoid

-Lay flat with your belly on the ground
-Push up while keeping your legs on the ground
-Stretch your abs

Cobra Stretch

-Keep heel on the ground
-Push hips forward
-Focus on deep calf stretch

Calf Stretch

-Keep your feet planted
-Reach down to the ground
-Hold positions Middle/Left/Right

Down the Middle 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

Cool Down Stretch

W5/D18

Nice to start this boot camp again. Good work out👍🏼

Michael

Fantastic workout haven't been doing much since my hernia. Slowly getting back into it and was a great workout thanks.

Payne

Justin

W1/D1

Killer session, threw in some pull-ups in between sets. Great work out💪🏼

Josiah

Well made, easy to follow and is scalable so that I can revisit it when my fitness increases.

W5/D18

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