Name: Playbook - Taylor Mei - W4/D1 Phase 4: Day 1
Uploaded: 2024-04-01T13:08:27.831Z
Duration: 45 min
Description: W4/D1 Phase 4: Day 1

Warm-Up:
• Leg kicks 1 x 10 (each side)  
• Lunge complex 1 x 20 seconds (each position)  
• Weighted deficit pike stretch 1 x 20 seconds  
• Anchored straddle stretch 1 x 20 seconds  
• Splits 1 x 30 seconds (both sides, and middles)  
• Prone I’s 1 x 8  
• Banded around the worlds 1 x 5  
• Wrist stretch 1 x 3-5 min

Workout: 
A1: Pbar bent arm straddle press to straddle sit 3 x 5  
A2: Hollow body roll to straddle sit 3 x 10 
 
B1: band assisted toe taps 3 x 8  
B2: Pbar v-sit raises 3 x 8 
 
C1: Log roll to straddle v-snaps 3 x 10  
C2: Band assisted straddle sit roll-ups 3 x 8

• Leg kicks x 10 (each side)  
• Lunge complex x 20 seconds (each position)  
• Weighted deficit straddle stretch x 20 seconds  
• Anchored straddle stretch x 20 seconds  
• Splits x 30 seconds (both sides, and middles)  
• Prone I’s x 8  
• Banded around the worlds x 5  
• Wrist stretch x 3-5 min

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Kicks (side-side)

- Follow the stretches in the video for a lunge stretching sequence 
- Work both sides

Lunge Complex

Weighted Deficit Straddle Stretch

- Position your feet into a straddle with your back to the rack
- Hinge forward at the hips, reaching through your legs and pulling yourself toward the rack

Anchored Straddle

- Get into the front to back split position and hold

Splits

- Lay flat on the ground face down
- Lift your shoulders off the ground and rotate them from front to back

Prone I's

Banded Around the Worlds

- Follow along to the video stretching your wrists

Wrist Stretches

Warm-Up

A1: Pbar bent arm straddle press to straddle sit 3 x 5  
A2: Hollow body roll to straddle sit 3 x 10

Pbar Bent Arm Straddle Press to Straddle Sit

Hollow Body Roll to Straddle Sit

Superset

B1: Band assisted toe taps 3 x 8  
B2: Pbar v-sit raises 3 x 8

- Attach a band to a high position and place it around your waist as you are in a pike position
- Raise up onto your hands and tap your feet to your wrist

Banded Toe Taps

Pbar V-Sit Raises

C1: Log roll to straddle v-snaps 3 x 10  
C2: Band assisted straddle sit roll-ups 3 x 8

Log Roll to Straddle V-snaps

Band Assisted Straddle Sit Roll-ups

W4/D1 Phase 4: Day 1

Hayden

Great workout Taylor! 😄 Simple but effective, keep this up as many times a week as you say and improvements and strength will increase!

Bill

Chris

W1/D1 Phase 1: Day 1

Complex, hard hitting, to the point workouts that challenge and stretch my flexibility, endurance and strength; love every second of it!!

Holly

Great Taylor, the elevated straddle holds were the most challenging! 😄

W1/D2 Phase 1: Day 2

Awesome T! Nice touch the handstand freeholds at the end! Accidentally did against a wall 😅

W1/D3 Phase 1: Day 3

Realising how tough straddle lifts and core compression is!

W2/D1 Phase 2: Day 1

W2/D2 Phase 2: Day 2

I need still more strenght to do straddle sit hold on the floor. Maybe I should return to earlier trainings, also because I couldn' t have done 3 of these / week? Otherwise, very nice workout, I love them!

I completed 2 rounds! I'm getting stronger but I'm not quite there yet! I love the challenge. Thank you!

W4/D1 Phase 4: Day 1

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