Name: Playbook - Taylor Mei - Vacation Gains: Day 3
Uploaded: 2024-04-01T13:08:27.849Z
Duration: 45 min
Description: Vacation Gains: Day 3

Thursday morning activation ✅❤️‍🔥🐝

yangBAE

Day 3:  

Circuit 1:  
• Pushups 3 x 30 seconds  
• Banded hammer curls 3 x 30 seconds  
• Banded pull aparts 3 x 30 seconds  

Circuit 2:  
• High knees 3 x 30 seconds  
• Banded decline chest press 3 x 30 seconds  
• Slider hamstring curls 3 x 30 seconds  

Circuit 3:  
• Banded Bulgarian lunges 3 x 30 seconds (each side)
• Banded shoulder press 3 x 30 seconds  
• Inchworms 3 x 30 seconds  

Circuit 4:  
• Banded squats 3 x 30 seconds  
• Banded feet elevated glute bridges 3 x 30 seconds  
• Banded bent over rows 3 x 30 seconds

• Pushups 3 x 30 seconds  
• Banded hammer curls 3 x 30 seconds  
• Banded pull aparts 3 x 30 seconds

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Pushups

- Hold the band with your palms facing each other
- Curl the band up
- Engage your biceps as your go up

Banded hammer curls

- 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

Circuit 1

• High knees 3 x 30 seconds  
• Banded decline chest flies 3 x 30 seconds  
• Slider hamstring curls 3 x 30 seconds

-Stand with your feet shoulder width apart
- In rapid succession rinse your knee high and to the front back and forth simulating  running in place with high knees

High Knees

- 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

-Lay flat on the ground with your hands at your sides and your feet on sliders and hips slightly off the ground
-Raise your hips as your curl your heels towards your butt activating guru hamstrings
-Slide your legs bak out and into the starting position

Slider Hamstring Curls

Circuit 2

• Banded Bulgarian lunges 3 x 30 seconds (each side)
• Banded shoulder press 3 x 30 seconds  
• Inchworms 3 x 30 seconds

- Place your front foot on the band
- With your back foot on an elevated surface come down
- Come down until both legs are at 90 degrees

Banded bulgarian lunges

- Stand with a band under your feet and grasped in both hands
- Press your hands overhead
- Lower your hands

Banded Shoulder Press

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is in a high plank
- Walk your hands back towards your feet reversing the movement back to starting position

Inchworm

Circuit 3

• Banded squats 3 x 30 seconds  
• Banded feet elevated glute bridges 3 x 30 seconds  
• Banded bent over rows 3 x 30 seconds

- Keep your chest up
- Push your hips back as you come down
- Reach parallel and extend legs to come back up

Banded squats

- With a band just above your knees and feet elevated on a box
- Press through your heels raising your hips off the floor
- Keep your glutes and core engaged
- Lower with a slow controlled motion

Feet Elevated Banded Glute Bridge

- Keep a neutral spine
- Pull the bands straight up engaging your lats 
- Keep your elbows close to your body
- Pause at the top and lower slowly

Banded bent over rows

Circuit 4

Vacation Gains: Day 3

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)

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 2

Olga

Vacation Gains: Day 4

Vacation Gains: Day 5

Vacation Gains: Day 6

Vacation Gains: Day 7

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!

Vacation Gains: Day 8

Jessica

Vacation Gains: Day 9

Marcelina

Ty! Vacation is over today! This was a great and convenient while out of town with 18 month old and family that doesn’t exercise

Vacation Gains: Day 3

Community

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