Name: Playbook - Taylor Mei - W4/D3 Phase 4: Day 3
Uploaded: 2024-04-01T13:08:27.937Z
Duration: 45 min
Description: W4/D3 Phase 4: Day 3

• 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: Band assisted tuck planche hold 3 x 3  
A2: Pbar bent arm handstand straddle press 3 x 5
  
B1: Feet elevated straddle press 3 x 5 
B2: Straddle handstand hold 3 x 3
  
C1: Straddle press negative 3 x 5 (free standing)  
C2: Pushup to straddle sit 3 x 5

• 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

- 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 Pike 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: Band assisted tuck planche hold 3 x 3  
A2: Pbar bent arm handstand straddle press 3 x 5

- Place a band around a high point allowing you to place it under your butt
- Tuck your knees and elevate onto your hands holding a planche with assistance from the band

Banded Tuck Planche Hold

Pbar Bent Arm Handstand Straddle Press

Superset

B1: Feet elevated straddle press 3 x 5 
B2: Straddle handstand hold 3 x 3

Feet Elevated Straddle Press

Straddle Handstand Hold

C1: Straddle press negative 3 x 5 (free standing)  
C2: Pushup to straddle sit 3 x 5

- Kick up into a handstand 
- Slowly lower your legs out into a straddle then all the way to the floor

Straddle Press Negative (free standing)

- Complete a single pushup 
- Hop your feet up and transition into an elevated straddle sit position 
- Lower and walk your feet back to starting position

Pushup to Straddle Sit

W4/D3 Phase 4: Day 3

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/D3 Phase 4: Day 3

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