Name: Playbook - Taylor Mei - Vacation Gains: Day 4
Uploaded: 2024-04-01T13:08:27.938Z
Duration: 45 min
Description: Vacation Gains: Day 4

Olga

Day 4:  

Circuit 1:  
• Banded monster walks 3 x 30 seconds  
• Plank shoulder taps 3 x 30 seconds  
• Single leg wall sit 3 x 30 seconds (each side)

Circuit 2:  
• Banded shoulder press 3 x 30 seconds  
• Banded single leg deadlifts 3 x 30 seconds (each side)
• Banded sumo squat pulses 3 x 30 seconds  

Circuit 3:  
• Banded curtsey lunges 3 x 30 seconds  
• Banded thrusters 3 x 30 seconds  
• T-spine pushups 3 x 30 seconds  

Circuit 4:  
• Leg raises 3 x 30 seconds  
• 90-90 crunches 3 x 30 seconds  
• Log rolls 3 x 30 seconds

• Banded monster walks 3 x 30 seconds  
• Plank shoulder taps 3 x 30 seconds  
• Single leg wall sit 3 x 30 seconds (each side)

- 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

- Start in a high plank position 
- Take one hand off the floor and touch your opposite shoulder
- Repeating on the opposite side

Shoulder Taps

- Place your back against a wall
- Keep one leg bent at 90 degrees, extend opposite leg straight out 
- Hold for time

Single Leg Wall Sit Hold

Circuit 1

• Banded shoulder press 3 x 30 seconds  
• Banded single leg deadlifts 3 x 30 seconds (each side)
• Banded squat pulses 3 x 30 seconds

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

Banded Shoulder Press

- Place the band underneath your front foot
- As your come down raise your back leg
- Pull the band up engaging your hamstring

Banded single leg deadlift

- Loop the band under your feet and over your arms
- Feet are wide and toed out
- Sit your hips back and down to parallel
- Pulse up and down

Banded sumo squat pulses

Circuit 2

• Banded curtsy lunges 3 x 30 seconds (each side)
• Banded thrusters 3 x 30 seconds  
• T-spine pushups 3 x 30 seconds

- Place the band underneath your front foot
- Step back behind your front leg 
- Bring your knee down until both legs are at about 90 degrees
- Step back to the initial position

Banded curtsy lunges

- 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

- Complete a push-up then rotate into a side plank position framing a T
- Return to starting position and repeat the pushup, this time opening to the opposite side

T-spine pushups

Circuit 3

• Leg raises 3 x 30 seconds  
• 90-90 crunches 3 x 30 seconds  
• Log rolls 3 x 30 seconds

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Leg Raises

- 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

- With your body in a hollow position, roll over 360 degrees

Log rolls

Circuit 4

Vacation Gains: Day 4

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)

yangBAE

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 1

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

Vacation Gains: Day 4

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