Name: Playbook - Taylor Mei - W1/D1 Phase 1: Day 1
Uploaded: 2024-04-01T13:08:26.752Z
Duration: 45 min
Description: W1/D1 Phase 1: Day 1

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

There were a few parts a bit challenging but that just means I have room to grow! Great workout!

Jasmine Pryor

Good to be back at handstanding! A few tricky parts in this workout, but so much Fun!

Helene maria

Christian

This was pretty hard! Is there an alternative for the straddle leg lifts? It's impossible for me to get my legs off the ground 😅

Christa

Pavallam

Amazing. Tough but definitely helps to improve strength!

Lauren Olivia

Nicole

Warm-up:  
• Leg kicks 1 x 10 (from back)  
• Leg kicks 1 x 10 (side- side)  
• Straddle 3 point reaches 1 x 5  
• Banded pull aparts 1 x 15  
• Banded OH shrugs 1 x 15  
• Cats and camels 1 x 5  
• Downward dog - cobra 1 x 5  
• Splits 1 x 30 seconds (both sides, and middles)  
• Wrist stretch 1 x 3-5 min  

Workout:  
A1: Wall assisted straddle handstand slides 3 x 3-5  
A2: Straddle leg lifts 3 x 10-12 
 
B1: Straddle press walks 3 x 8  
B2: Straddle jacks 3 x 15  

C1: Foam roller reverse plank to pike compression 3 x 8  
C2: Jump straddle entry to handstand 3 x 5

• Leg kicks  1 x 10 (front- back)  
• Leg kicks 1 x 10 (side- side)  
• Straddle 3 point reaches 1 x 5  
• Banded pull aparts 1 x 15  
• Banded OH shrugs 1 x 15  
• Cats and camels 1 x 5  
• Downward dog - cobra 1 x 5  
• Splits 1 x 30 seconds (both sides, and middles)  
• Wrist stretches x 3-5 min

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg Kicks (front-back)

- 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)

- Get into a standing straddle position
- Reach with your hands in front of you 
- Reach between your feel
- Reach behind you between your legs

3 Point Straddle Reaches

- 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

- Get on your hands and knees with your hands under your shoulders
- Press your shoulder blades towards the sky as you drop your head 
- Raise your head pressing your abdomen down 
- Repeat back and forth

Cat & Camel

- Holding the band overhead
- Shrug your shoulders up and down with control

Banded OH Shoulder Shrugs

Downward Dog to Cobra

- Get into the front to back split position and hold

Splits

- Follow along to the video stretching your wrists

Wrist Stretches

Warmup

A1: Wall assisted straddle handstand slides 3 x 3-5  
A2: Straddle leg lifts 3 x 10-12

- Get into a wall assisted handstand position
- Slide your feet down the wall into a wall assisted knees tuck position 
- Slide your feet back up wall to the handstand

Wall Assisted Handstand Tuck Slides

Straddle Leg Lifts

Superset

B1: Straddle press walks 3 x 8  
B2: Straddle jacks 3 x 15

- 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

Straddle Jacks

C1: Foam roller reverse plank to pike compression 3 x 8  
C2: Jump straddle entry to handstand 3 x 5

- Roll forward to a reverse plank position 
- Roll back into a compressed pike

Foam Roller Reverse Plank to Pike Compression

Jump Straddle Entry to Handstand

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!

W1/D1 Phase 1: Day 1

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