Name: Playbook - Taylor Mei - Vacation Gains: Day 1
Uploaded: 2024-04-01T13:08:27.550Z
Duration: 45 min
Description: Vacation Gains: Day 1

Nesma

yangBAE

Been away for a while due to a back injury.  Missed you!  Great routine!!!

Pavallam

Thank you! I’m in Florida with an 18 month old so we are commuting to this vacay workout

Jessica

Day 1:  

Circuit 1:  
• Banded thrusters 3 x 30 seconds  
• Pushups 3 x 30 seconds  
• Hollow body flutters 3 x 30 seconds  

Circuit 2:  
• Banded monster walks 3 x 30 seconds  
• Banded OH tricep extensions 3 x 30 seconds  
• Mountain climbers 3 x 30 seconds  

Circuit 3:  
• Banded wall sit hold 3 x 30 seconds  
• Banded shoulder press 3 x 30 seconds  
• 90-90 crunches 3 x 30 seconds  

Circuit 4:  
• Plank seesaw 3 x 30 seconds  
• Banded jump squats 3 x 30 seconds  
• Banded bent over rows 3 x 30 seconds

• Banded thrusters 3 x 30 seconds  
• Pushups 3 x 30 seconds  
• Hollow body flutters 3 x 30 seconds

- Shoulder width stance 
- Band under feet and held in each hand
- Hips descend back and down
- Hips descend lower than knees 
- Knees in line with toes 
- Hips and legs extend rapidly, pressing arms  overhead

Banded thruster

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Pushups

- With your arms extended and your shoulders off the ground
- Alternately bring one leg up and the other down 
- Keep core engaged

Hollow Body Flutters

Circuit 1

• Banded monster walks 3 x 30 seconds  
• Banded OH tricep extensions 3 x 30 seconds  
• Mountain climbers 3 x 30 seconds

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Banded Monster Walk

- Keep your elbows close to your body
- Extend your arms 
- As you extend engage your triceps

Banded OH tricep extension

- Keep your hands underneath your shoulders
- Bring one knee forward followed by the other
- Keep your hips squared

Mountain Climbers

Circuit 2

• Banded wall sit hold 3 x 30 seconds  
• Banded shoulder press 3 x 30 seconds  
• 90-90 crunches 3 x 30 seconds

- Place band just above your knees 
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Banded Wall Sit Hold

- Stand with a band under your feet and grasped in both hands
- Press your hands overhead
- Lower your hands

Banded Shoulder Press

- Keeping your chin tucked, knees bent to 90 degrees and stacked over hips
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

90-90 Crunches

Circuit 3

• Plank seesaw 3 x 30 seconds  
• Banded jump squats 3 x 30 seconds  
• Banded bent over rows 3 x 30 seconds

- Start in a low plank position, core tight throughout the movement 
- Take small steps backward until you are in and extended low plank position 
- Take small steps back to starting position 
- Repeat for time or reps

Plank seesaw

- Start with hip width stance, band just above your knees
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Banded Jump Squats

- Keep a neutral spine
- Pull the bands straight up engaging your lats 
- Keep your elbows close to your body
- Pause at the top and lower slowly

Banded bent over rows

Circuit 4

Vacation Gains: Day 1

I’m traveling where I don’t have access to a gym and this program is a great help to keep in shape

Saleha

Never knew how much a banded workout could burn♨️

Chris

Bands: W1/D1 Lower Body (Quad & Glute Focused)

I love this program, my favorite travel workout

It got more challenging towards the end and I had to stop once or twice,but it felt really good.

Nadia

Your workouts always remind me who the weaker sex really is!

Bands: W1/D2 Upper Body (Chest & Back)

El mejor entrenamiento de glúteo e isquios hasta la fecha para hacer en donde sea! Lo ame

Laura

Very challenging, i kept shaking in the hamstring curls 💪🏻perfect

Bands: W1/D3 Lower Body (Hamstring & Glute Focused)

I always do this program when I’m traveling 😍😍😍😍 love it

Man...i love this no equipment workout. Resistance bands are underrated!🔥

Marine

Bands: W1/D4 Upper Body (Shoulders, Biceps & Triceps)

Ines

Bands: W2/D1 Lower Body (Quad & Glute Focused)

So good! My arms are noodles. The perfect start to my day.

Kelsey

Bands: W2/D2 Upper Body (Chest & Back)

Rachel

Cass

Bands: W2/D4 Upper Body (Shoulders, Biceps & Triceps)

Great, but I think the numbers for the 2nd set of exercises is not quite right!

#sundayactivation monster walk did slides version hahah🛼

Bands: W2/D3 Lower Body (Hamstring & Glute Focused)

Definitely taking all of my bands and you on vacation with me. Period

Vacation Gains: Day 1

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