Name: Playbook - Michael Eckert - W7/D1
Uploaded: 2022-01-27T18:15:48.033Z
Duration: 45 min
Description: W7/D1

Greg

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

Daniel

*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 20
- Forehead curls x 12

Round 2
Repeat x 3
- Russian twist x 25
- Bent-over lateral raise x 12
- Bent over hip pulls x 8
- Biceps curls x 12
- Dumbbell hold x 30 seconds

Round 3
Repeat x 3
-Hammer curls x 10
- Forearm curls x 8
-  Supinated iso-hold 15 seconds
- Lower back extension x 20
-Push-ups x 12

Round 4
Repeat x 2
- Russian twists x 20
- Dumbbell Around the world x 6
- Russian twists x 20
- V Sit-ups x 15
- V Sit-up hold x 30 seconds

Round 5
Repeat x 2
- Biceps curls x 8
- 90-Degree Alternating curls x 8 (each arm)
- Standing Russian twists x 30
- Russian twists x 20
- Leg raises x 15

*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

W7/D1

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