Name: Playbook - Taylor Mei - Vacation Gains: Day 2
Uploaded: 2024-04-01T13:08:27.831Z
Duration: 45 min
Description: Vacation Gains: Day 2

yangBAE

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

Jessica

Day 2:  

Circuit 1:  
• Banded deadlifts 3 x 30 seconds  
• Plank commandos 3 x 30 seconds  
• Banded bicep curls 3 x 30 seconds  

Circuit 2:  
• Banded clamshells 3 x 30 seconds  
• Banded chest press 3 x 30 seconds  
• Banded shoulder press 3 x 30 seconds 

Circuit 3:  
• Banded upright rows 3 x 30 seconds  
• Wall sit hold 3 x 30 seconds  
• V-snaps 3 x 30 seconds  

Circuit 4:  
• Side plank 3 x 30 seconds (each side)
• Starfish crunches 3 x 30 seconds  
• Burpees 3 x 30 seconds

• Banded deadlifts 3 x 30 seconds  
• Plank commandos 3 x 30 seconds  
• Banded bicep curls 3 x 30 seconds

- Keep a neutral spine
- Hinge forward with a slight bend at the knees
- Reach shin height
- Pull back up engaging your hamstrings

Banded deadlifts

- From an elbow plank position 
- Walk your hands up to a high plank
- Walk your hands back down onto the elbows

Plank Commandos

- Keep your core tight
- As you raise your arms engage your biceps

Banded bicep curl

Circuit 1

• Banded clamshells 3 x 30 seconds  
• Banded chest press 3 x 30 seconds  
• Banded shoulder press 3 x 30 seconds

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Banded Clamshell

- Place the band behind your back 
- Press the band up engaging your chest 
- Move with a slow controlled movement

Banded chest press

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

Banded Shoulder Press

Circuit 2

• Banded upright rows 3 x 30 seconds  
• Wall sit hold 3 x 30 seconds  
• V-snaps 3 x 30 seconds

- Hold band in front of your body palms facing you, looped under both feet
- Raise your elbows up and to the sides, pulling the band towards your chin
- Keeping the band close to the body
- Pause at the top, elbows no higher than the shoulders
- Return back to starting position

Banded upright row

-Get into a wall sit position 
-Hold for time

Wall Sit Hold

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Lower yourself back down

V-snaps

Circuit 3

• Side plank 3 x 30 seconds (each side)
• Starfish crunches 3 x 30 seconds  
• Burpees 3 x 30 seconds

- From one elbow, stacked under your shoulder 
- Hold your body tight for time

Side Plank

- Keeping both your arms snd legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish Crunches

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

Circuit 4

Vacation Gains: Day 2

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

Nesma

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)

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

Vacation Gains: Day 2

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