Name: Playbook - Taylor Mei - W1/D1
Uploaded: 2023-01-02T14:10:42.186Z
Duration: 45 min
Description: W1/D1

Best callisthenics workout I have tried. Good level of challenge for someone relatively strong but not familiar with callisthenics

Jana

Had to modify some of these workouts since it’s above my level- but wanted to give it a shot! Eventually I will be able to do it all!

Laurie Weiler

Javier Castillo

I need some work on that one! 🥵🤣💪

Liesel

Atheer

This was killer! Love the creativity with these workouts:)

Natalie

Day 1: Upper Body & Core 
45-60 seconds rest unless otherwise stated 

Circuit 1: 
- Pull-ups 3 x 10-12 
- Inverted SA row 3 x 10 (each side) 

Circuit 2: 
- Pull-up negatives 3 x 8 
- Cable straight arm pulldowns 3 x 12-15 

Circuit 3: 
- Band assisted tuck front lever 3 x 10-12 
- Pseudo pushups 3 x 10-12

Core: 
- Hanging L-sit hold 3 x 10-30 seconds 
- Plank sea saw 3 x 10 
- Hanging tuck leg raises 3 x 12  
- Banded dragon flags 3 x 8

- Pull-ups 3 x 10-12 
- Inverted SA row 3 x 10 (each side)

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

- Position a bar about waist height
- With your heels on the ground and your working arm fully extended  
- Your body should be hanging below the bar
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blade
- Pause at the top then return yourself to starting position
- Work both sides

SA Inverted Row

Circuit 1

- Pull-up negatives 3 x 8 
- Cable straight arm pulldowns 3 x 12-15

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower as slow as possible until your arms are fully extended

Pull-up Negatives

- Lean forward from the hip, keeping your back straight
- With your arms straight, pull the rope down to your thighs
- Pause at the bottom of the motion, squeezing your lats
- Return to the starting position without allowing the weight to fully rest on the stack

Cable Straight Arm Pulldowns

Circuit 2

- Band assisted tuck front lever 3 x 10-12 
- Pseudo pushups 3 x 10-12

- Using assistance from a band looped around your hips
- Hang in a tuck position underneath the Pbar

Band Assisted Tuck Front Lever Hold

- From a kneeling or high plank position, hands under shoulders, fingers pointed back toward your feet
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Pseudo Pushups

Circuit 3

- Hanging L-sit hold 3 x 10-30 seconds 
- Plank seesaw 3 x 10 
- Hanging tuck leg raises 3 x 12  
- Banded dragon flags 3 x 8

- Hang from a bar with arms extended
- Raise your legs to an L-sit position 
- Keep your core activated
- Hold for time

Hanging L-sit hold

- Start in a low plank position, core tight throughout the movement 
- Take small steps backward until you are in and extended low plank position 
- Take small steps back to starting position 
- Repeat for time or reps

Plank Seesaw

- Hang from a bar
- Tuck your knees up in a controlled manner

Hanging Tuck Leg Raises

- Lay with your head close to a rig with a band attached
- Place the band around your feet and elevate your body up into a flag position
- Hold onto the rig and lower your extended body towards the ground 
- Raise back up to the starting position

Banded Dragon Flag

Core

W1/D1

Good level of challenge again! The mobility really showed me up though... confirmed why it's my choice of goal for the year

I feel like I am getting more range of motion doing these workouts. Not all the way down like you but I’m getting better/stronger ☺️

I have none or little mobility
I need easier ways to do the mobility routine 

Besides that this training was good ;)

Masa

W1/D2

Do you have any easier progressions for the straddle sit ups? My flexibility let's me down on those

There are moviments like pbar straddle that we don't have enough mobility or strength.. put some videos with Basic movements to accomplish the final movement, I think it'll help us a lot

Karla

W1/D3

Stephanie

Love!!! Right at my level just pushing me out of my comfort zone 🙂

W1/D4

W2/D1

W2/D2

W2/D3

Love as always! I liked the longer core session at the end

W2/D4

W3/D1

W3/D2

W3/D3

W3/D4

W4/D1

W4/D2

It was hard, but refreshing at the same time...some of the exercises I can't really do yet, but felling stronger 💪

W1/D1

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