Name: Playbook - Michael Eckert - W6/D1
Uploaded: 2022-11-06T18:22:24.746Z
Duration: 45 min
Description: W6/D1

Maks

Greg

*Warmup C
Repeat x 2
- Curls x 12
- Lateral curls x12
- I’s, T’s, Y’s 2 x 15
- Air squats x10
-  Squat pulses x 10
- Lunges x 10
- Lunge Pulse x 10 (each side)

Round 1
Repeat x 3
- Lateral curls x 15
- Biceps curls x 15
- Single-arm pull x 15
- Forehead curls x 10

Round 2
Repeat x 3
- Standing Russian twist x 20
- Bent-Over Lateral raise x 12
- Biceps curls x 10
- Dumbbell hold x 30 seconds

Round 3
Repeat x 3
- Hammer curls x 12
- Both arm 90- Degree supinated iso hold 15 seconds
- Lower back extension x 15
- Push-ups x 12

Round 4
Repeat x  2
- Russian twist x 20
- Dumbbell around the world x 10
- V sit-ups x  15
- V sit- up hold x 30 seconds

Round 5
Repeat x 2
- Biceps curls x 12
- Standing Russian twist x 20
- Russian twists x 20
- Leg raises x 12

*Cooldown stretch
30 sec on each side
- Legs wide
- Legs together
- Quad stretch
- Tricep stretch
- Deltoid stretch
- Calf stretch
- Cobra

-Use a "Hammer Grip" on the dumbbell
-Curl the weight and focus on contracting your Bicep

Hammer Curls

-Hold the dumbbells at 90 degrees
-Rotate your arms laterally 
-Keep your elbows in the same position

Lateral Curls

-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

-Focus on driving with your glutes and not your knees

-Maintain a good tempo

Squats

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

Squat Pulse

-Focus on maintaining a good 90 / 90 position with your legs and drive with your hips

Lunges

-Focus on contacting your front quad and glutes

Lunge Pulse

Warmup C

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

-Try to avoid moving your elbows.

Dumbbell Bicep Curl

-Start in a slightly bent position
-Pull the dumbbell from a hanging position to your chest and repeat

Single Arm Front Pull

-Perform a standard dumbbell curl 
-Let your elbows rise and the dumbbells come parallel to your forehead

Forehead Curl

Round 1

-Start standing and slightly leaning back
-Contract your core
-Twist the dumbbell side to side

Standing Russian Twist

Stand in a slightly bent position
-Raise each dumbbell to your sides contracting your deltoids and upper back

Bent Over Lateral Raise

Dumbbell Hold

Round 2

-Hold the dumbbells in a static position 
-Keep elbows bent at 90 degrees
-Contract your Biceps

90 Degree ISO Hold

-Keeping a straight back, lower your body to the ground and push it back up to the starting position

**Knees on the ground as a supplemental**

Push Up

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

-Contract your core and rotate the dumbbell around your head 
-Try to keep your feet on the ground.

Around the Worlds

-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

Round 4

-Hold 1 Dumbbell at 90 degrees 
-Do curls with opposite arm

90 Degree Switch Curls

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

Leg Lifts

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

W6/D1

pretty intense, never used dumbbells before

oshri hasson

Michael

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.

W6/D1

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