Name: Playbook - Taylor Mei - W1/D1: Strength Foundations
Uploaded: 2022-08-01T15:34:49.848Z
Duration: 45 min
Description: W1/D1: Strength Foundations

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 :)

althena

Barbara

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

Valérie

Susie K

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

W1/D1: Strength Foundations

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