Name: Playbook - Michael Eckert - W6/D2
Uploaded: 2022-11-06T18:22:24.751Z
Duration: 45 min
Description: W6/D2

Greg

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

Round 1
Repeat x 3
- Dumbbell bench press x 15
- Push-ups x 10
- Push-up negatives x 8
- Push-up iso - hold 10 seconds

Round 2
Repeat x 3
- Standing overhead triceps extension x 15
- Dips x 15
- Dumbbell chest extension x 12

Round 3
Repeat x 3
- Squat pulses x 25
- Bodyweight squats x 15
- 90-Degree wall sit x 30 seconds

Round 4
Repeat x 3
- One-arm front raise x 10 (each arm)
- Triceps kickbacks  x 10 (each arm)
- Plank up-downs x 12
- Dumbbell squat press x 15

Round 5
Repeat x 3
- Dumbbell pause squats x 12
- Dumbbell squats x 10
- Bodyweight squats x x 15
- Push-ups  x 12

*Cooldown stretch
30 sec on each side
- Legs wide-stretching down the middle/left/right 
- Legs together- stretching hamstrings
- 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

-Keep your hands shoulder width apart
-Drive the dumbbells up and away from your body in a straight line

-Focus on contracting your chest and triceps

Dumbbell Bench Press

-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

-Start in a high push up position
-Slowly lower down to the ground 
-Roll up to your knees and repeat

Push Up Negative

-Lower down to 90 degrees in the push up position and hold

Push Up ISO Hold

Round 1

-With a single dumbbell overhead, support your elbow with your opposite arm
-Lower the dumbbell behind you to 90 degrees and repeat

-Focus on triceps

Overhead Tricep Extension

-Keep both hands just outside shoulder width apart

-Lower and raise your hips focusing on contracting your triceps

Bench Dips

-Hold the dumbbell close to your chest
-Keeping it at the same level, push it away from your body

-Focus on contracting your chest and shoulders

Dumbbell Chest Extension

Round 2

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

- Focus on quads and glutes

Wall Sit

Round 3

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

Standing Dumbbell Front Raise

-Start bent over keeping a straight back
-Push the dumbbell back behind you in parallel with your body and repeat

Tricep Kickback

-Go from a high plank to low plank by going from your hands to your elbows and repeat

-Keep your back straight

Plank Up Down

Round 4

-While holding dumbbell perform a regular squat with a 2-3 second pause at the lowest position

-Focus on hips and glute contraction

Dumbbell Pause Squat

-While holding dumbbell, perform a regular squat

-Focus on hips and glute contraction

Dumbbell Squat

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/D2

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/D2

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