Name: Playbook - Taylor Mei - W1/D2
Uploaded: 2024-04-01T13:08:26.441Z
Duration: 30 min
Description: W1/D2

So great! Consistency = fast results with these simple workouts. Thanks T!!

Inez

Carrie

Not too intensive! But still vigorous enough to break a sweat 💪

Rodney Scott Carluccio

Like how easy it seems when you first take a look at it, and feels so good as soon as it’s done 😅👌🏼

Marie

WARMUP:
1 min. Inchworm to straight jump  
30 sec. Zombies
30 sec. Rockets

WORKOUT:  
A1: Squat pulses 3 x 30 sec.  
A2: Low plank reaches 3 x 30 sec.  
A3: Glute bridge marches 3 x 30 sec.  
A4: 30 sec. rest 
 
B1: Squat calf raises 3 x 30 sec.  
B2: T-spine pushups 3 x 30 sec.  
B3: Alt SA OH press to squat 3 x 30 sec.  
B4: 30 sec. rest
   
C1: Squat to oblique twist 3 x 30 sec.  
C2: Squat Hold w/ Arnold shoulder press 3 x 30 sec.  
C3: Beast crawl shoulder taps 3 x 30 sec. 
C4: 30 sec. rest
  
D1: Good mornings 3 x 30 sec.  
D2: Oblique mountain climbers 3 x 30 sec.  
D3: Russian twist complex 3 x 30 sec.  
D4: 30 sec. rest
  
Cool Down:  
30 sec. Pike stretch  
15 sec. Frog stretch  
15 sec. Cobra  
15 sec. Downward dog

1 min. inchworm to straight jump  
30 sec. zombies
30 sec. rockets

-standing tall, bend at the waist and place hands on the floor
-walk your hands out until your body is in a high plank position
-walk you hands back towards your feet, reversing the movement. 
-perform a straight jump

Inchworm to Straight Jump

-standing tall, and arms in a "T" position, lift your leg to touch your opposite toe to your hand. 
-repeat on the opposite side

Zombies

- Start in a push-up position 
- Bend at the knees and waist bringing your butt to your heals 
- Move forward, back to the starting position

Rockets

WARM UP

A1: Squat pulses 3 x 30 sec.  
A2: Low plank reaches 3 x 30 sec.  
A3: Glute bridge marches 3 x 30 sec.  
A4: 30 sec. rest

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down for time or reps

BW Squat Pulses

- Start in an elbow plank position 
- Reach forward with one hand taping the ground at arms length away from you
- Return your elbow to the starting position
- Each side

Low Plank Reaches

-laying on your back, push up into a glute bridge position 
-picking up your leg, drive your knee up towards your face
-perform on the other side

Glute Bridge Marches

Circuit

B1: Squat calf raises 3 x 30 sec.  
B2: T-spine pushups 3 x 30 sec.  
B3: Alt SA OH press to squat 3 x 30 sec.  
B4: 30 sec. rest

- Lower into the bottom of a squat
- From the bottom position perform a calf raise 
- Lower back down to low squat position 
- Stand up out of the squat

Squat w Calf Raise

- Complete a push-up then rotate into a side plank position framing a T
- Return to starting position and repeat the pushup, this time opening to the opposite side

T-spine pushups

*can be bodyweight or with dumbbells*
-standing in a squat position, raise one arm, then the other into an overhead press. 
-squat down and return to the start position.

Alt. SA OH Press to Squat

C1: Squat to oblique twist 3 x 30 sec.  
C2: Squat Hold w/Arnold shoulder press 3 x 30 sec.  
C3: Beast crawl shoulder taps 3 x 30 sec. 
C4: 30 sec. rest

-squat down to the bottom of a squat. 
-while standing up, bring your opposite knee to your opposite elbow.
-do the same on the other side

Squat to Oblique Twist

*can be bodyweight or with dumbbells* 
-squat down to the bottom of a squat position 
-while holding a squat, perform an arnold press.

Squat Hold w/Arnold Shoulder Press

-starting on all fours, lift your knees to hover off the ground
-while hovering, tap each shoulder with the opposite hand, performing on both sides

Beast Crawl Shoulder Taps

D1: Good mornings 3 x 30 sec.  
D2: Oblique mountain climbers 3 x 30 sec.  
D3: Russian twist complex 3 x 30 sec.  
D4: 30 sec. rest

- Stand with your feet shoulder width apart and your hands at your head 
- With slightly bent knees hinge forward at the waist stretching your hamstrings
- Activate your hamstrings and lower back lifting yourself back to the starting position

BW Good Mornings

-keep your hands underneath your shoulders
-drive your knee outward towards your elbow, working your obliques

Oblique Mountain Climbers

*can be bodyweight or with dumbbells*
-lift your legs off the ground, engaging your core. 
-rotate from side to side, then above your head.

Russian Twist Complex

30 sec. pike stretch  
15 sec. frog stretch  
15 sec. cobra  
15 sec. downward dog

- Stand with feet right next to each other
- Lean forward at the waist stretching

Pike Stretch

- Positioning yourself so that elbows are on the ground and knees are wide
- Sitting into the stretch, opening up your hips

Frog Stretch

Cobra Stretch

Downward Dog

Cool Down

W1/D2

Amanda

Katie

Megan

W1/D1

Great workout! Just missing the video for alt. Lunge and donkey kick in the 5th set.

W1/D3

W2/D1

So great feeling I can push myself today more even in my life and studies thanks

Vishnu

W2/D2

A routine that will make you chuckle, based off of the names of the workouts… “Bridge Glute Skull Crusher” 💪💪💪

W2/D3

I enjoyed this one! Almost broke into the running man, with one of exercise’s.

W1/D2

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