Name: Playbook - Taylor Mei - W1/D2: Strength & Core
Uploaded: 2024-04-01T13:08:26.573Z
Duration: 45 min
Description: W1/D2: Strength & Core

I did one round cause my arms were already tired but I love the challenge

Hayden

Chris

Warm-up:  
• 8-10 min. on cardio machine of choice  
• Light DB internal/external rotations x 10 (each side)  
• Banded shoulder dislocates x 10  
• Banded front raises x 10  
• Pushups x 2 sets till failure 

Workout: 

Superset:
•  DB neutral grip shoulder press  4 x 10-12
•  OH straight body hold 3 x 30 sec

Superset: 
• Pbar tuck sit roll-ups 3 x 6-8
• Pike Pushups 3 x 12-15

Triset:
• SA landmine press 3 x 12 (each side) 
• Plate front raises 3 x 15 
• Tricep dips 3 x 12 

Core:  
• Dragon flags 3 x 8 
• Hanging leg raises 3 x 15  
• Planche plank  3 x 30 sec
• Hanging L-sit hold  3 x 30 sec
• Plank seasaw 3 x 15

• 8-10 min. on cardio machine of choice  
• Light DB internal/external rotations x 10 (each side)  
• Banded shoulder dislocates x 10  
• Banded front raises x 10  
• Pushups x 2 sets till failure

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

Treadmill Running

Light DB Internal & External Shoulder Rotation

Banded Shoulder Dislocates

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded Front Raise

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Pushups

Warm Up

•  DB neutral grip shoulder press  4 x 10-12
•  OH straight body hold 3 x 30 sec

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

DB Neutral Grip Shoulder Press

Banded OH Hold

Superset

• Pbar tuck sit roll-ups 3 x 6-8
• Pike Pushups 3 x 12-15

Starting in a tuck sit and aiming to roll your body up so your bum is parallel with your shoulders. 
Maintaining straight arms the entire time

Pbar Tuck Sit Roll-Ups

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Pushup

• SA landmine press 3 x 12 (each side) 
• Plate front raises 3 x 15 
• Tricep dips 3 x 12

- Feet hip width apart and pressing upwards on a slight angle. 
- Maintaining a tight core and elbow slightly tucked

SA Landmine Press

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

- Start by suspending yourself on the Pbars
- Bend at the elbows to lower down
- Keep your elbows close to your body and your torso slightly tipped forward 
- Extend your arms engaging your triceps/chest to push yourself up

Tricep Dips

Triset

• Dragon flags 3 x 8 
• Hanging leg raises 3 x 15  
• Planche plank  3 x 30 sec
• Hanging L-sit hold  3 x 30 sec
• Plank seasaw 3 x 15

- 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

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

Hanging Tuck Leg Raises

Hands can be slightly turned out and leaning weight forwards so shoulders are past your hands. 
Protraction in the shoulders and keeping your core tight.

Planche Plank Hold

- 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

Core

W1/D2: Strength & Core

Joseane

I could actually complete it. Yay! I love a challenge, too. That's why I love this app

W1/D1: Lower Half of Press

Repeating week 1 again this week and already seeing major improvements.

Valérie Montpetit

Seriously so obsessed with this program and drills. It’s perfect to progress my practice. 🤝✨

W1/D3: Top Half of Press

Looooove this program! Every week I improve.

My handstands were good but I had hit a plateau….. I am seriously impressed how fast I am increasing my strength with these drills.

W2/D1: Lower Half of Press

W2/D2: Strength & Core

Huuuuuge gains. Love this program so so much. 🤸🏽‍♀️✨

W2/D3: Top Half of Press

W3/D1: Lower Half of Press

W3/D2: Strength & Core

This program has changed my handstand game. I was getting really solid holds but now it’s next level. Grateful! 🙏🏽✨

W1/D2: Strength & Core

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