Name: Playbook - Taylor Mei - W1/D1: Strength Foundations
Uploaded: 2024-04-01T13:08:26.472Z
Duration: 45 min
Description: W1/D1: Strength Foundations

yangBAE

Whew! It was definitely a challenge but I love it!

Gabbi

Wow! Intense for a start, but such a great workout :)

Lucky

Great challenge to start the new year, nice to have a workout truly Home friendly

Sarah Ashley

Ooooof tough but exactly what I needed!! I’m excited for the remaining workouts ☺️

Rhona

Kaye

Latasha

Jan Novotny

Such a great week 1 day 1! Love the exercises !! Thank you

Emily

Just started your Handstand challenge. I am very exited. The most difficult for me were push ups 😁 I am always lazy to do them in my own workouts. So, here it’s good to have them and push myself to train them!

Basia

Show modifications for all moves within the small clips, and suggest a range of reps (10-15 or 5-10) depending on strength level. Seeing the 15 makes me want to do 15, eventhough I should probably just do 10 for being consistent. Definitely feeling this workout and probably pushed too hard. Thanks for the videos tho!

Sarah

Man, that was challenging but I did it! I wasn’t able to do the reverse plank shoulder taps yet so I did forward plank shoulder taps. Hopefully I’ll build the strength to do them in reverse soon.

Morgan

Amal

Stephanie

Really enjoyed this session. I love working my arms and abs so perfect for me 😊

Stacey

Janelle

Annie

Could do all exercises except for inchworm. Stayed on my knees and used an ab wheel :)

Sabrina

Lebeau

Great! But didn’t really get the exercise where you kinda have to slide..?!😂

Valérie

Susie

Day 1 in the books!! Great workout had me sweating 🥵 thank you for the new program 💕

Aylin

This was hard but good!! I didn't have a band handy, but did some bodyweight work and modified some of the pushups to my knees, but got more from my toes than usual! Excited for Day 2 ☀️💛💪

Workout

Circuit 1: 
+ Banded shoulder press 1 1/2 rep 3 x 10 
+ Reverse plank shoulder taps 3 x 10 (each side) 
+ Glute bridge marches 3 x 30 seconds 

Circuit 2: 
+ Pushup to shoulder tap 3 x 10 
+ Alt single leg raises 3 x 15 
+ Plank commandos 3 x 5 (each side) 

Circuit 3: 
+ Banded neutral grip chest press 3 x 12 
+ Inchworm to prone hold 3 x 10 
+ Side plank crunches 3 x 15 (each side)

+ Banded shoulder press 1 1/2 rep 3 x 10 
+ Reverse plank shoulder taps 3 x 10 (each side) 
+ Glute bridge marches 3 x 30 seconds

- Kneeling with band under your knees and grasped in both hands
- Press your hands halfway up (about forehead)
- Lower your hands, then press all the way overhead

Banded Shoulder 1 1/2 rep Press

Reverse Plank Shoulder Taps

Glute Bridge Marches

Circuit 1

+ Push Up to shoulder tap 3 x 10 
+ Alt Single leg raises 3 x 15 
+ Plank commandos 3 x 5 (each side)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Take one hand off the floor and touch your opposite shoulder, repeat on the opposite side

Pushup to Shoulder Tap

- Lift your legs off the floor slightly, bracing your core muscles 
- Alternately lifting one leg and lowering the other for several repetitions

Single Leg Raises

- From an elbow plank position 
- Walk your hands up to a high plank
- Walk your hands back down onto the elbows

Plank Commandos

Circuit 2

+ Banded chest press 3 x 12 
+ Inchworm to prone hold 3 x 10 
+ Side plank crunches 3 x 15 (each side)

- Place the band behind your back 
- Press the band up engaging your chest 
- Move with a slow controlled movement

Banded Chest Press

- Keeping your legs straight walk your hands out to plank position
- Extend your hands out front and hold yourself in an extended prone hold position 
- Lower to the ground 
- Reset and repeat sequence for time or reps

Inchworm to Prone Hold

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Work both sides

Side Plank Crunches

Circuit 3

W1/D1: Strength Foundations

Darshan

Generally the exercises were great and the feeling after. But, I have two suggestions. After a Superman hold I would add  something that relaxes the back. And the wrist stretches videos seems too fast. It’s difficult to follow if you don’t know these stretches at all.

Loved it! Would also love to know the rationale behind some of the exercises ^-^. Thanks!

Kathryn

W1/D2: Mobility Foundations

Know this is fun Bodyweight training 🥳 at 210lbs I feel I can be choosy but I’m 2” for 6 feet tall also, so gravity sucks

Lovely

More instructions would be useful- not clear on how to get in some things and what should be engaged in them etc

Joanna

W2/D1: Handstand Alignment

The instructions for this workout weren’t as clear. I wasn’t sure how long I should be holding each position and/or how many times to do each drill. Other than that, it is a great tactile feedback drill.

Carissa

Stephanie Kate

Such amazing skills to learn and work hard on!💪🏻💯

W2/D2: Tactile Feedback: Follow Along

Handstand Foundations program really helped for these workouts

Gabrielle

Jessica Z

So nice to have pain free wrist when having my body weight held up by my hands

W3/D1: Wall Assisted Handstands

I remember these drills from handstand 1.0 and this time around, the videos helped it click! Thanks for taking the time to talk through it all!

I love the technique explanations!! This is so helpful, thank you so much ☀️💪💛💛

W3/D2: Hand Placement

Woooooo, my arms are jelly! 
Alt leg l-stands are still scary for me, but after weight shifting last week, I feel in way more controls. Thanks T!

That felt so good!!! Definitely had to modify a bit/do a few less reps after doing two HIIT workouts and core work today, but this was so fun!! Those inchworms are feeling stronger every time 💪☀️💛

W4/D1: Hybrid Handstand Strength

Your technique explanations are so helpful!!! Thank you so so much for this! ☀️💛

Feeling the solid one second handstands! Now to keep building!

W4/D2: Kick Up Technique

This was such a good workout!! My core is feeling strong and the mobility was perfect ☀️💪💛

Those leg raise complexessss 👀 so grateful both sets weren’t mandatory haha 

Excited to try the second option!

Option 1 was hardest Ab workout ever! Can’t wait to try option 2!

Alana

W5/D1: Core Conditioning

Thank you so much!! I've definitely had my fair share of awkward falls from handstands so this is always helpful! ☀️💛

I love repeating exercises and drills because it really shows the progress as time goes on. Feeling the weight shift on my hands, activation in my back and lats, and it’s not as scary! 💪 let’s gooooooo

W1/D1: Strength Foundations

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