Name: Playbook - Michael Eckert - W7/D3
Uploaded: 2022-11-06T18:53:34.044Z
Duration: 45 min
Description: W7/D3

Juan Felipe Torres

Great workout! Officially done the program! I had to alter the order and save this one for last b/c I had tired legs

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 

Round 1
Repeat x 3
- Bodyweight squats x 25
- Squat pulses x 30
- Lunges x 12 
- Lunges pulses x 15 
- 90-Degree wall sit x 30 seconds

Round 2
Repeat x 3
- Dumbbell single leg calf raise x 20
- Dumbbell step-ups x 15
- Dumbbell squats x 12
- Bodyweight squats x 15

Round 3
Repeat x 3
- Dumbbell squats walks x 10 
- Dumbbell goblet squats x 15
- Dumbbell reverse lunges x 10
- Bodyweight squats pulses x 20

Round 4
Repeat x 2
- Dumbbell lower back extension x 15
- Supine dumbbell hip lifts x 15
- Russian twist x 30
- Dumbbell around the world x 8

Round 5
Repeat x 2
- Dumbbell walking lunges x 12
- Dumbbell squats pulses x 15
- Front plank x 45 seconds
- Side plank x 45 seconds 
- Front plank x 60 seconds 

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

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

- Focus on quads and glutes

Wall Sit

Round 1

-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

-Using a platform to step on, step up one foot at a time and do the same when stepping off the platform

-Focus on driving with your hips and glutes

Box Step Up

-While holding a single dumbbell, perform a regular squat

-Focus on hips and glute contraction

Dumbbell Squat

Round 2

-Hold one dumbbell at shoulder level close to your chest
-Squat down to 90 degrees and step side to side

Dumbbell Squat Walk

-Hold the dumbbell at chest level and perform a squat

-Focus on driving the hips, glutes and quads

Goblet Squat

-Keep your back straight
-Drive with your glutes and quads while stepping in and out of the position

-Aim for a 90/90 position

Reverse Lunge

Round 3

-Lower the dumbbells while hinging at your hips
-Keep your back straight

Focus on contracting your lower back muscles

Lower Back Extension

-Keep your feet planted and drive your hips upwards

-Focus on contracting your glutes

Supine Hip Lift

-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

Round 4

-Lunge in a straight path and when you run out of room, turn around and do more in the opposite direction

Walking Lunge

-Keep your back straight and your palms on the ground

-Focus on having your elbows under your shoulders

Front Plank

-Resting on your elbow and forearm
-Engage your oblique muscle 
-Stabilize your torso in this static position

Side Plank

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

W7/D3

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.

W3/D1

W3/D2

Very nice work out. Felt good afterwards💪🏼

W7/D3

Community

More workouts from Michael Eckert