Name: Playbook - Taylor Mei - W1/D1: Lower Half of Press
Uploaded: 2024-04-01T13:08:26.464Z
Duration: 45 min
Description: W1/D1: Lower Half of Press

Joseane

I could actually complete it. Yay! I love a challenge, too. That's why I love this app

Hayden

Jacynthe

I can do 2 sets! I haven't been able to complete most workouts and that makes me happy! A challenge

Was good only thing is I think the straddle on the bar is a bit difficult to do especially in the beginning

Kaianne

Such a great workout. Did this at the hotel gym and it was one of my best handstand day in public! ❤️🎄✨

Valérie Montpetit

I have zero gymnastics background and this program is the missing link to progressing my handstands. I’m a mama of two and I started at 32-33 and now 34. Never too late.

I’ve been meaning to start this program a couple months ago but fear and doubt got in the way !  WOW am I happy I started today. Exactly what I need to progress my straddle press. 🤸🏽‍♀️🚀✨

One of the best warm ups I’ve done. 💯

Chris

Maan, I have to do this routine at least 3 more times to try and get it right. One day I'll  have your form, Taylor😤

Rodney Scott Carluccio

Warm-Up:
• 8-10 min. cardio machine of choice
• Spinal rolls x 3
• Shoulder circles x 10 (each direction)
• Elbow circles x 10 (each direction)
• Write stretches x 2-3 mins.
• Banded pull apart x 10
• Arms elevated Childs pose x 20 sec.
• Kneeling t-spine twists x 5 (each side)
• Alt front lunge - hamstring stretch x 5 (each side)
• Adductor rocks x 5 (each side)
• Anchored straddle stretch x 20 sec.

Workout: 

Triset:
• Seated straddle leg raises 3 x 8-12
• Straddle press walks 3 x 5-6
• Wall assisted straddle handstand hold 3 x 15 sec.

Triset: 
• Wall assisted straddle press negative 3 x 5-8
• Hollow body to straddle sit 3 x 10-15
• Pbar tuck sit to plank 3 x 6-8

Triset: 
• Box assisted toe tap 3 x 5 (each side)
• Hanging straddle leg raises 3 x 10 
• Planche plank hold 3 x 15-30 sec. 

Cooldown: 
• Weighted pancake x 30 sec.
• Front leg elevated hamstring stretch x 30 sec. (each side)
• Front leg elevated pigeon x 30 sec. (each side)
• Splits hold x 30 sec.
• Arms elevated Childs pose x 30 sec.
• Anchored lat stretch x 30 sec.

• 8-10 min. cardio machine of choice
• Spinal rolls x 3
• Shoulder circles x 10 (each direction)
• Elbow circles x 10 (each direction)
• Write stretches x 2-3 mins.
• Banded pull apart x 10
• Arms elevated Childs pose x 20 sec.
• T-spine twists x 5 (each side)
• Alt front lunge - hamstring stretch x 5 (each side)
• Adductor rocks x 5 (each side)
• Anchored straddle stretch x 20 sec.

- Heel toe strike 
- Breathing in through the nose and out through the mouth 
- Can be performed on treadmill or outdoors

Treadmill Running

Spinal Rolls

- 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

- Follow along to the video stretching your wrists

Wrist Stretches

- 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

- 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

- From a seated position, one leg extended, the other crossed over, ankle outside the knee
- Twist through your spine, placing your opposite elbow outside of your knee
- Gently press yourself deeper into the twist by pressing the elbow into your knee
- Work both sides

Seated T-Spine Twists

Alt Front Lunge - Hamstring

- Start on one knee with your other leg out to the side and your hands on the ground in front of you
- Rock back towards your foot behind you and back up to the stating position
- Work both sides

Adductor Rocks

- 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

Warm-Up

• Seated straddle leg raises 3 x 8-12
• Straddle press walks 3 x 5-6
• Wall assisted straddle handstand hold 3 x 15 sec.

- Seated on your bum in a straddle greater than 90 degrees  
- Placing your hands in front of you and raising your heels off the ground as high as you can. 
- To progress reach your hands further

Seated Straddle Leg Raises

- Keeping your legs straight and positioned just behind and outside of your hands 
- Move your hands forward and press up
- Lift your feet up and in toward your hands 
- Repeating forward

Straddle Press Walks

- Get into a wall assisted handstand position 
- Slide your feet out into a wall assisted straddle position

Wall Assisted Straddle Handstand Hold

Triset

• Wall assisted straddle press negative 3 x 5-8
• Hollow body to straddle sit 3 x 10-15
• Pbar tuck sit to plank 3 x 6-8

- In a wall assisted handstand (back to the wall) 
- Slowly slide your legs down the wall into a straddle and continue your feet down to the floor

Wall Assisted Straddle Press Negative (back side)

Hollow Body to Straddle Sit

Pbar Tuck Sit to High Plank

• Box assisted toe tap 3 x 5 (each side)
• Hanging straddle leg raises 3 x 10 
• Planche plank hold 3 x 15-30 sec.

Hands on the ground while legs bent and toes on box,  one leg will transition down so they foot can to tap the forearm

Box Assisted Toe Taps

- Hang from a bar
- Lift your legs up in a straddle position bringing your glutes to the bar

Hanging Straddle Leg Raises

Hands can be slightly turned out and leaning weight forwards so shoulders are past your hands. 
Protraction in the shoulders and keeping your core tight.

Planche Plank Hold

• Weighted pancake x 30 sec.
• Front leg elevated hamstring stretch x 30 sec. (each side)
• Front leg elevated pigeon x 30 sec. (each side)
• Splits hold x 30 sec.
• Arms elevated Childs pose x 30 sec.
• Anchored lat stretch x 30 sec.

- Sit in a straddle position with a weight held against your back
- Lean forward as far as you can with the weight on your back
- Hold position

Weighted Pancake

- Place the heel of your foot on top of a box/bench
- Hinge forward at the hips, stretching your hamstring
- Repeat on the opposite side

Front Leg Elevated Hamstring Stretch

- Get into a pigeon stretch position with your front leg elevated
- Work both sides

Front Leg Elevated Pigeon

- Get into the front to back split position and hold

Split Hold

- Grab the rack/rig with one arm
- Sit back elongating your lat
- Work both sides

Anchored Lat Stretch

Cooldown

W1/D1: Lower Half of Press

I did one round cause my arms were already tired but I love the challenge

W1/D2: Strength & Core

Repeating week 1 again this week and already seeing major improvements.

Seriously so obsessed with this program and drills. It’s perfect to progress my practice. 🤝✨

W1/D3: Top Half of Press

Looooove this program! Every week I improve.

My handstands were good but I had hit a plateau….. I am seriously impressed how fast I am increasing my strength with these drills.

W2/D1: Lower Half of Press

W2/D2: Strength & Core

Huuuuuge gains. Love this program so so much. 🤸🏽‍♀️✨

W2/D3: Top Half of Press

W3/D1: Lower Half of Press

W3/D2: Strength & Core

This program has changed my handstand game. I was getting really solid holds but now it’s next level. Grateful! 🙏🏽✨

W1/D1: Lower Half of Press

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