Name: Playbook - Taylor Mei - Phase 3 - Back Walkover Progression
Uploaded: 2024-04-01T13:08:26.958Z
Duration: 45 min
Description: Phase 3 - Back Walkover Progression

I actually could complete my workout. I'm getting stronger 💪 thank you 😊

Hayden

Marielle

Getting stronger each day! My question though is what’s after phase 4 .. is there more? I want to learn how to lift my foot off grounder and bend back into the back walk over not just a back kick over. Can you add the next phase or tell me where I can find it?!

Laurie Weiler

I got a bridge down to ground without wall tonight! I’m shocked by my progress! I have not done that in probably 25 years!!

Ahhh! Jumped to phase 3 this week (one week in) - and tried a back bend kick over on ground and got it! One week of work and love how quickly I progressed! I tagged you in my Tik tok to show you! Thank you so much for putting this program together!

Warm up:
• Theraband internal and external rotations  1 x 20 sec.
• Shoulder circles  1 x 10
• Banded OH shrugs  1 x 10
• Wrist stretches  1 x 20 sec.
• 4 finger press  1 x 10
• Cats and camels  1 x 10 
• Arms elevated child's pose  1 x 20 sec.
• Cobra  1 x 20 sec.
• Baby bridges 1 x 10 

Phase 3: 
• Flat alt single leg bridge hold 3 x 10 sec. 
• Box Assisted Bridge kick over 3 x 3
• Wall spotted stand-bridge 3 x 3 
• Bridge rock to floating bridge 3 x 3

• Theraband internal and external rotations  1 x 20 sec.
• Banded Shoulder circles  1 x 10
• Banded OH shrugs  1 x 10
• Wrist stretches  1 x 20 sec.
• 4 finger press  1 x 10
• Cats and camels  1 x 10 
• Arms elevated child's pose  1 x 20 sec.
• Cobra  1 x 20 sec.
• Baby bridges 1 x 10

- Rotate your ankle internally 
- Rotate your ankle externally
- Work both sides

Internal and External Ankle Rotations

- Place a band under your feet and hold it in your hands with tension 
- Raise your shoulders up and back in a circular motion

Banded Shoulder Circles

- Holding the band overhead
- Shrug your shoulders up and down with control

Banded OH Shoulder Shrugs

- Follow along to the video stretching your wrists

Wrist Stretches

4 Finger Press

- Get on your hands and knees with your hands under your shoulders
- Press your shoulder blades towards the sky as you drop your head 
- Raise your head pressing your abdomen down 
- Repeat back and forth

Cat & Camel

- Start on your knees in front of a box or bench
- Place your hands on the box or bench and then lower your torso towards the ground and stretch

Arms Elevated Child's Pose

Cobra Stretch

- Get on your knees holding a band overhead
- Lean back into a kneeling bridge without going all the way to the ground
- Return to the starting position

Baby Bridges

Warm up

Flat Alt SL Bridge Hold

Box Assisted Bridge Kick Over

Wall Spotted Stand - Bridge

Bridge Rock to Floating Bridge

Phase 3 - Back Walkover Progression

Back to it. Felt good. V sit ups need work

Goku

Would love to see regressions for the v snaps and hollow body shapes

Emma

Workout 1: Functional conditioning

Ufff!!! That last one put me in my place! Lol

Israel

I am really keen on becoming as flexible and strong like you! However for beginners this workout is tough to complete. 

Would love to start with the foundations of gymnastics like how to build upper body and core strength. Otherwise the workout is bomb!!

Vrushti Shroff

Goal is to complete all reps. Thank you for this.

Chris

Workout 2: Bar Conditioning

That was tough but really enjoyed the variety.

Chelsey

I could actually complete this! Haha I'm getting there! By summer I'll be doing sick handstands not basics 😒 haha

Workout 3: Bodyweight Core

Cindy

Workout 4: Skill Training

Awesome! I could complete this one! I love how challenging some are and others are a lil easier. Nice variety

Trying to get an old skill back, this should help massively 😊

Stacey

Goal is to get a back walkover. So this is a start… and a great start I must say!

Phase 1 - Back Walkover Progression

Good but not sure I’ll be progressing to the next stage for a bit 🙈

Did phase 1 - 2 days ago and moved to phase 2. Challenging so feel I will be at this phase for a little but going to get more flexible and stronger and hopefully move to phase 3

Phase 3 - Back Walkover Progression

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