Name: Playbook - Taylor Mei - W1/D2
Uploaded: 2024-04-01T13:08:26.764Z
Duration: 45 min
Description: W1/D2

Sara

Abigail

Great training. And my favourite abs routine so far 💪❤️

Alisa

yangBAE

Deni

Hannah

LOVED IT!!! 👌 Such a fun training that I KNOW it's gonna make me sore tomorrow haha

Maddie

Hard because it's been 4mounth i didn't do sport more for the up body, but it's good 😊🇲🇫

Noémie

Absolutely love your program. You have everything I’ve ever needed and you’ve put me on so many workouts I haven’t done before and I’m loving it. Super affordable and accessible. Appreciate that so much also your smile is beautiful lol. So grateful for this program and you , you inspire me everyday to do better

Dominique

A1: Band assisted pushups 4 x 10

B1: Landmine press 3 x 10
B2: High plank shoulder taps 3 x 12 

C1: DB chest press 3 x 12
C2: Incline hex pushups 3 x 10 

D1: DB shoulder press 3 x 12
D2: High plank jacks 3 x 15 

E1: Beast shoulder taps 3 x 15 
E2: Table top knee drives 3 x 15 
E3: Iso Bicycle crunches 3 x 15
E4: high plank hold 3 x 30 seconds

- Place a band around your arms above the elbows to aid in assistance 
- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Band assisted push-ups

B1: Landmine press 3 x 10
B2: High plank shoulder taps 3 x 12

- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Landmine press

- Start in a high plank position
- Take one hand off the floor and touch your opposite shoulder
- Alternating each rep
- Keep your body squared and core engaged

High Plank Shoulder Taps

Superset

C1: DB chest press 3 x 12
C2: Incline hex pushups 3 x 10

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

DB Close Grip Chest Press

-Stand behind a incline bench with your hands at the top corners
-Lower towards the bench keeping you arms and elbows close to you sides as you do.

Incline hex push-up

D1: DB shoulder press 3 x 12
D2: High plank jacks 3 x 15

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

DB Neutral Grip Shoulder Press

- From a high plank position 
- Jack your feet out and in

High Plank Jacks

E1: Beast shoulder taps 3 x 15 
E2: Table top marches 3 x 15 
E3: Bicycle crunches 3 x 15
E4: high plank hold 3 x 30 seconds

-Get on your hands and feet with your knees elevated off the ground and bent at 90 degrees
- Keep your core activated and tight as you alternate shoulder taps

Beast shoulder taps

- Get into a reverse table top hold position 
- March your feet up and down with control

Table Top Marches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

Circuit

W1/D2

Some exercises I found nearly impossible to do. I tried and got maybe one or two(: the explanation on some I don’t really get or understand. Details missing. I’ll keep attempting.

Angela

I feel awesome and great! Doing this workout at the gym does make a huge difference with my motivation to complete the whole program

Siti Afifah

W1/D1

Aigerim

Amazing workout, I'm already starting to feel progress in my pushups. Also, fitball planks! They are🔥, can't believe I didn't know they were a thing roll today. Thanks)

Heike

W2/D1

Daniah Syed

Wonderful to find myself progressing! Ty Little T!

Sonali

W2/D2

W3/D1

Lili

When I got to the core part of the workout I was already dead...🥵🔥🔥 
Another great workout 💪

Super! But the last Video is not the correct one

Nadine

W3/D2

The circuit was brutal 🥵 my shoulders are in paaiiin but in a good way haha

W4/D1

This week was like marginally harder than previous, I definitely can't do 4 sets of 15 pushups yet, so I guess I will repeat week at least 5-6 times 🥵

W1/D2

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