Name: Playbook - Taylor Mei - W1/D2 Phase 1: Day 2
Uploaded: 2024-04-01T13:08:26.788Z
Duration: 45 min
Description: W1/D2 Phase 1: Day 2

Hayden

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! 😄

Bill

Great session! Would just love to have more explanation (as a video even better) for the more skilled movements like handstand to straddle hold etc. The same applies to previous sessions

Ines

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 shoulder shrugs 3 x 5-8  
A2: Pushup to straddle 3 x 10  

B1: Wall assisted straddle handstand hold 3 x 15 seconds  
B2: Pbar straddle sit hold 3 x 15-30 seconds
  
C1: Reverse plank hold 3 x 30 seconds  
C2: Plank sea saw 3 x 10

• 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 middle)  
• Wrist stretch 1 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

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

Banded OH Shoulder Shrugs

- 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

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

Warm-Up

A1: Wall assisted straddle handstand shoulder shrugs 3 x 5-8  
A2: Pushup to straddle 3 x 10

Wall Assisted Straddle Handstand Shoulder Shrugs

- Perform a push up
- Keeping your legs straight jump your feet in just behind and outside your hands 
- Jump your legs back

Pushup to Straddle

Superset

B1: Wall assisted straddle handstand hold 3 x 15 seconds  
B2: Pbar straddle sit hold 3 x 15-30 seconds

- Get into a wall assisted handstand position 
- Slide your feet out into a wall assisted straddle position

Wall Assisted Straddle Handstand Hold

Pbar Straddle Sit Hold

C1: Reverse plank hold 3 x 30 seconds  
C2: Plank seesaw 3 x 10

- Sit and place your hands on the ground behind you 
- Elevate your body off the ground until it is straight 
- Hold this reverse plank position

Reverse Plank 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

W1/D2 Phase 1: Day 2

Great workout Taylor! 😄 Simple but effective, keep this up as many times a week as you say and improvements and strength will increase!

Chris

W1/D1 Phase 1: Day 1

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/D2 Phase 1: Day 2

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