Name: Playbook - Taylor Mei - Vacation Gains: Day 6
Uploaded: 2024-04-01T13:08:27.974Z
Duration: 45 min
Description: Vacation Gains: Day 6

Day 6:  

Circuit 1:  
• Banded lunges 3 x 30 seconds  
• Broad jumps 3 x 30 seconds  
• Seated tucks 3 x 30 seconds  

Circuit 2:  
• Side plank 3 x 30 seconds (each side)
• Rockets x 30 seconds  
• Banded deadlifts 3 x 30 seconds  

Circuit 3:  
• Plank military walk 3 x 30 seconds  
• Lateral lunges 3 x 30 seconds  
• Squat jumps 3 x 30 seconds  

Circuit 4:  
• Banded upright row 3 x 30 seconds  
• Banded chest press 3 x 30 seconds 
• Squat to calf raise 3 x 30 seconds

• Banded lunges 3 x 30 seconds (each side)
• Broad jumps 3 x 30 seconds  
• Seated tucks 3 x 30 seconds

- Loop the band under your foot and around the back of your neck
- Step back with the opposite leg and lower your knee until both legs are bent to 90 degrees
- Extend your legs and step back together
- Work both sides

Banded reverse lunge

-Stand with your feet shoulder width apart
-Squat down partially and then jump forward for distance landing safely
-Step back to the starting position

Broad Jump

-Sit on your butt with your legs together and slightly elevated ff the ground
-With your hands on the ground for stability tuck your knees towards your chest
-Extend your legs back out to the starting position

Seated Tucks

Circuit 1

• Side plank 3 x 30 seconds (each side)
• Rockets x 30 seconds  
• Banded deadlifts 3 x 30 seconds

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

Side Plank

-Start in a push-up position 
-Bend at the knees and waist bringing your butt to your heals 
-Move back to the starting position

Rockets

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

Banded deadlifts

Circuit 2

• Plank military walk 3 x 30 seconds  
• Lateral lunges 3 x 30 seconds (each side)
• Squat jumps 3 x 30 seconds

- From a low plank walk forward on your forearms and toes

Military plank walks

-Stand with your feet under you 
-Step wide out to one side and lower on that leg into a lateral lunge
-Stand back up and return to the starting position

Bodyweight Lateral Lunges

-Stand with your feet shoulder width apart.
-Lower into the bottom of a squat and jump into the air
-Land safely and transition in to another rep

Jump Squats

Circuit 3

• Banded upright row 3 x 30 seconds  
• Banded chest press 3 x 30 seconds 
• Squat to calf raise 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

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

Banded chest press

-Lower into the bottom of a squat. 
-from the bottom position perform a calf raise 
-Lower back down to low squat position 
-Stand up out of the squat

Bodyweight Squat w Calf Raise

Circuit 4

Vacation Gains: Day 6

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 6

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