Name: Playbook - Taylor Mei - Vacation Gains: Day 8
Uploaded: 2024-04-01T13:08:28.035Z
Duration: 45 min
Description: Vacation Gains: Day 8

Loved every minute of it.  Mean of you to put thrusters at the very end!😆

I was telling my physical therapist how much I enjoy your programs.  He laughed and said that petite women with bios that start, my fitness journey began with competitive gymnastics,” are the apex predators if the fitness world!

Day 8:  

Circuit 1:  
• Half burpees 3 x 30 seconds  
• Banded deadlifts 3 x 30 seconds  
• T-spine pushups 3 x 30 seconds  

Circuit 2:  
• Wall sit 3 x 30 seconds  
• Banded pull aparts 3 x 30 seconds  
• Tuck jacks 3 x 30 seconds  

Circuit 3:  
• Banded shoulder press 3 x 30 seconds  
• Banded chest flys 3 x 30 seconds  
• Pushup negaties 3 x 30 seconds  

Circuit 4:  
• Rockets 3 x 30 seconds  
• Banded lateral raises 3 x 30 seconds  
• Banded thrusters 3 x 30 seconds

• Half burpees 3 x 30 seconds  
• Banded deadlifts 3 x 30 seconds  
• T-spine pushups 3 x 30 seconds

- Place your hands on the ground
- Hop your feet out into a plank position 
- Hop your feet back in towards your hands
- Sit back into a low squat position 
- Pop the chest up and open your hands in front of you, elbows towards your knees

Half burpee

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

Banded deadlifts

- 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 1

• Wall sit 3 x 30 seconds  
• Banded pull aparts 3 x 30 seconds  
• Tuck jacks 3 x 30 seconds

-Get into a wall sit position 
-Hold for time

Wall Sit Hold

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded pull aparts

Tuck jacks

Circuit 2

• Banded shoulder press 3 x 30 seconds  
• Banded decline chest flys 3 x 30 seconds  
• Pushup negaties 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

- Push through your heels to raise your glutes
- Keep a slight bend at the elbow
- Engage your chest as you come in

Banded decline chest flies

-Get in to a push-up position
-Lower yourself to the ground slowly 
-Place you knees on the ground once at the bottom
-Press yourself back up and get into the starting position

Pushup Negatives

Circuit 3

• Rockets 3 x 30 seconds  
• Banded lateral raises 3 x 30 seconds  
• Banded thrusters 3 x 30 seconds

-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 slight bend at the elbow
- Raise until you reach shoulder height

Banded lateral raises

- 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

Circuit 4

Vacation Gains: Day 8

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 8

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