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

I really enjoy evey exercise and every level despite the fact that all of them as challenging

Saleha

This is going to be great cross training for climbing, really pleased that it’s hitting on a lot of my needs.

Jenny

Great burn! Definitely made me want to push myself to a good limit with this one!

Nate

I’m already so much stronger after my first round. Looking forward to what this round brings.

Carrie

Mayra

Alena

WARMUP:
• Light cardio x 5 minutes
• Spinal rolls x 3
• Inchworm to cobra x 5
• Banded shoulder dislocates x 10 (both direction)
• Banded pull-aparts x 10
• Banded front raises (underhand) x 10
• Hanging scap retractions x 10
• Scap pushups x 10
• Light DB internal / external shoulder rotation x 8 (each side)

WORKOUT: 
A1: EMOM: 8 minutes
3-5 pull-ups every minute on the minute
Within the minute completing 3-5 reps, the remaining time you use to rest then start at the top
off the next minute

B1: Lat pulldowns (wide) 4 x 10-12
B2: Lat pulldown (partials) 4 x 6-8

C1: Cable straight arm pulldowns 3 x 15 (1 second pause at the bottom)
C2: Tempo pull-ups 3 x 3 (the slowest up and down you can do for your pull-up)

D1: EZ bar bent over rows 3 x 12-15
D2: EZ bicep curls 3 x 12-15

Core:
• Active bar hang 3 x 15-30 sec.
• Hanging leg raises 3 x 10
• SB leg pass 3 x 10
• Hollow body rockers x 10

• Light cardio x 5 minutes
• Spinal rolls x 3
• Inchworm to cobra x 5
• Banded shoulder dislocates x 10 (both direction)
• Banded pull-aparts x 10
• Banded front raises (underhand) x 10
• Hanging scap retractions x 10
• Scap pushups x 10
• Light DB internal / external shoulder rotation x 8 (each side)

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

Treadmill Running

Spinal Rolls

Inchworm to Cobra

Banded Shoulder Dislocates

- 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

- Hang from a bar with your shoulder unactivated
- Activate your shoulders and scapula lifting your body up and releasing to lower back down

Hanging Scap Retractions

- Get into a high plank position 
- Activate your scapula elevating and then lowering your body

Scap Pushups

Light DB Internal & External Shoulder Rotation

Warmup

3-5 pull-ups every minute on the minute.
Within the minute completing 3-5 reps, the remaining time you use to rest then start at the top
off the next minute

- 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

EMOM : Pull Ups

B1: Lat pulldowns (wide) 4 x 10-12
B2: Lat pulldowns (partials) 4 x 6-8

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown (wide)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and perform a partial rep

Lat Pulldown Partials

Superset

C1: Cable straight arm pulldowns 3 x 15 (1 sec. pause at the bottom)
C2: Tempo pull-ups 3 x 3 (the slowest up and down you can do for your pull-up)

- 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

Tempo Pull Ups

D1: EZ bar bent over rows 3 x 12-15
D2: EZ bicep curls 3 x 12-15

EZ Bar Bent Over Rows

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

• Active bar hang 3 x 15-30 sec.
• Hanging leg raises 3 x 10
• SB leg pass 3 x 10
• Hollow body rockers x 10

Active Bar Hang

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

Hanging Tuck Leg Raises

SB Leg Pass

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow Body Rockers

Core

W1/D1

Oh boy, those core series after strength trainings should be forbidden 😂 everything on fire, great one! 🔥

W1/D1

Community

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