Name: Playbook - Taylor Mei - W1/D2 DAY 2: Handstands & Core
Uploaded: 2024-04-01T13:08:26.457Z
Duration: 45 min
Description: W1/D2 DAY 2: Handstands & Core

I think it can use more upper body, I already used to work out but felt I can do more at the end for upper body

Samer

Tilly

It was awesome! I felt I really challenged myself!

Dora

Very tough! If there are more modules on building up the handstands that would be great (I’ve not yet explored so hoping there are already). I had a hard time getting my shoulders stacked on my wrists and tucking my core (had a slight back curve). Saw

Jess

Rylee

Today i really enjoyed and in fact i broke my fear

Rachit

Challenging but so much fun! I'll be doing handstands in no time

Yizelle

Cristina

Hard for some moves, easier for others. Underestimated the assisted wall tuck! But I feel like I could still do a workout after this.

Catherine

The core was a killer. But since 1st time trying to do a handstand have to be patient with the process

Rafidah

Hard…not as graceful, but got it done!💪

Debbie

Very fun and unusual workout! Must have for people tired of their gym routine

Grisha

This was amazing but could use a little more instruction. Especially the straddle shoulder shrugs- maybe i just couldn’t get into position but step by step instructions would help!

Ilene

Hand Stands and wall stuff needs to be talking to a true beginner but otherwise it was great

Denise

Love the workouts! But regressions/progressions would be good for easier/harder ones (:

The work out was great! Good handstand drills and core workouts!

Hope

Vernice

Mariya Alexander

Alicia

I love watching her finesse getting in and out of movements. #goals

Kyla

Great workout. Would love an alternative to wall assisted shoulder shrugs. Ended up doing them on a pull up bar because my handstand ones could only get one rep.

Arianna

No where in my house to do handstands. Haha

David

If you could also add a modified version for the handstand shrug exercise. That was pretty hard to start with😅

Kelli

Ajumi

Mar Marijan

Ulrika

I love it. Just would like to show more progressions

Daniella

I was not able to do the handstand hold exercises. It was very challenging for me. I did attempt them to the best of my ability but I definitely have a lot to work on.

Imelda

So good. It was hard on the technical way, but step by step

Julieta olmedo

Love it! Really good intro to hand stands. The little kicks were great although I had a flash back to gym in school when someone was meant to catch my feet and I landed on my back 😕 much better now but hand stands make me a bit hesitant- I feel like I can do them but I’m probably nervous. This is really helping to build my strength and confidence in performing them

candice

Pooja

Great great great! I wasn’t feeling like training today (1st day of period) but I had this scheduled for today and decided to do it at 9pm; it was a smooth routine! Warmed up my whole body and engaged my muscles in productive way that wasn’t too much. Thank you! Legs tmr💪🏽❤️‍🔥🦵🏽

Sophia

A little challenging but great! It felt great!

Jessikah

Can we please have some tips to eliminate the fear of falling? I was scared I might fall while doing the kick ups🙂

Daniah Syed

This was challenging and exciting at the same time. Although I managed to complete all reps and sets, there is definitely room for technique improvement. Thank you for this new experience, I will totally repeat this training again ❤️

Alisa

The wall assisted shrugs were too hard for me with my legs spread, but I could do them with my legs straight up above me. A great workout that really challenged me!

Lynsey

Tova

The handstand parts were really hard for me since I have basically no upper body strength lol I’ll have to come back to it at a later date.

Briana

Managed to do most of the exercises but struggled to do handstands and couldn’t do shrugs something to work on.

Loved all the exercises. I couldn’t quite make it through the final core set. I modified the last two workouts. We’ll work towards that. Really showed me how weak my core has gotten.

Taylor

Some exercises are too difficult for a beginner. Would love to see alternative exercises for example for the shoulder stretch against the wall.

I enjoyed the first part of the workout...hated the last part...I suck with core exercises...and I know I meed to build the strength for it by doing them,but they always leave me feeling inadequate...anyway...Will keep trying...I look forward to say "yoh, now that was a good core workout".

Zimbili

I thought the exercise went well. My only feedback is to provide a section with the exercise tutorials that shows alternatives to exercises or how to generally lower the intensity. I often want to complete the workout but need a motivation & I need to leave the app to find that info.

Michele

Augusto

Cathy

It was really good and manageable. However the app took very long to load the videos at times so the workouts were interrupted but overall it was still good.

Annie

I’m a beginner so I modified a lot. I’m hoping that if I stick to your workouts I can get as good as you.

Mataya Brensike

Shakura

Warm-up: 
Wrist stretch x 3-5 minutes 
Cats and camels x 5 (each side) 
T-spine stretch x 15 sec 
Arms elevated child's pose x 20 sec 

WORKOUT:
A1: Overhead hold 3 x 30 seconds 
A2: hollow body rockers 3 x 20

B1: Wall assisted tuck handstand hold 3 x 10-15 seconds 
B2: Straight arm straight leg crunches 3 x 20 
B3: Mini kicks 3 x 3 (each side) 

C1: Wall assisted single leg L-stand hold 3 x 3 (holding 5 sec each side) 
C2: L-stand shoulder shrugs 3 x 10 

D1: Leg raises 3 x 15 
D2: Starfish crunches 3 x 15 (each side) 
D3: hollow body flutters 3 x 20 (each side)

Wrist stretch x 3-5 minutes 
Cats and camels x 5 (each side) 
T-spine stretch x 15 sec
Child's pose x 20 sec

- Follow along to the video stretching your wrists

Wrist Stretches

- 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

- Start on your knees in front of a box or bench
- Place your hands on the box or bench and then lower your torso towards the ground and stretch

Arms Elevated Child's Pose

Floor T-Spine Stretch

Warmup

A1: Overhead hold 3 x 30 sec
A2: Hollow body rockers 3 x 20

Overhead Hold

- 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

Superset

B1: Wall assisted tuck handstand hold 3 x 10-15 sec
B2: Straight arm straight leg crunches 3 x 20 
B3: Mini kicks 3 x 3 (each side)

- Get into a wall assisted handstand position
- Slide your feet down the wall into a wall assisted knees tuck position 
- Hold for time

Wall Assisted Tuck Handstand Hold

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight Arm Straight Leg Crunches

Mini Kicks

Triset

C1: Wall assisted single leg L-stand hold 3 x 3 (holding 5 sec each side) 
C2: L-stand shoulder shrugs 3 x 10

- Get into a wall assisted L-hold position 
- Elevate one leg into the air and hold position

Wall Assisted Single Leg L-stand Hold

Wall Assisted L-stand Shoulder Shrugs

D1: Leg raises 3 x 15 
D2: Starfish crunches 3 x 15 (each side) 
D3: Hollow body flutters 3 x 20 (each side)

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Lying Leg Raises

- Keeping both your arms and legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish Crunches

- With your arms extended and your shoulders off the ground
- Alternately bring one leg up and the other down 
- Keep core engaged

Hollow Body Flutters

Core

W1/D2 DAY 2: Handstands & Core

Oh my goodness! I cannot tell you how happy this has made me! I literally (and I mean literally) have spent years terrified to press the play button of any fitness video, simply scared to fail and the consequences of thoughts that I would plunge myself into in response. That said, I honestly really enjoyed this session!

It actually made me feel so good about myself and I actually am looking forward to the next session. I was scared that the session would be too hard for me (as someone who had lost a lot of muscle from a past eating disorder) however the fact that we can go through this in our own time gave me so much confidence to push myself. My legs feel like jelly but my pride feels restored!! Thank you so much!!

Fatma Fahmy

W1/D1 DAY 1: Lower Body

Ooo it was hard but I will be so thankful for it in my next gymnastics session!

W1/D3 DAY 3: Single Leg Strength

Girl you are insane. I’m dead ❤️💀

Nicole

Excellent workout, if this does t help me get my pull ups in place, nothing will! Thanks T!

W1/D4 DAY 4: Calisthenics Upper Body & Core

I hate you in a good way, I’m on the floor now 😃😃

W1/D5 DAY 5: 20 min HIIT

Really good workout! Just enough to get very tired but not too worn out to be unable to do another session tomorrow!! Definitely great for my gymnastics practice!!

The starfish cruch was the most difficult to do. The core is definitely burning 🔥🔥🔥

W1/D2 DAY 2: Handstands & Core

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