Name: Playbook - Taylor Mei - W1/D2
Uploaded: 2024-04-01T13:08:26.772Z
Duration: 45 min
Description: W1/D2

Saleha

Oh boy, those core series after strength trainings should be forbidden 😂 everything on fire, great one! 🔥

Radek

WARMUP:
• Light cardio x 5 min.
• Spinal rolls x 3
• Inchworm to cobra x 5
• Banded shoulder dislocates x 10 (both direction)
• Banded pull-aparts x 10
• Banded front raises (underhand) x 10
• Hanging scap raises x 10
• Scap pushups x 10
• Light DB internal / external shoulder rotation x 8 (each side)

WORKOUT: 
A1: Weighted pull-up negatives 4 x 3 (reset after each rep, 3 count minimum lower)

B1: Decline inverted rows 3 x 6-8
B2: DB bent over rows 3 x 12-15

C1: Alt SA lat pulldown (wide) 3 x 6-8 (each side)
C2: Lat pulldown (wide) 3 x 10-12 (lighten weight, tight squeeze)

D1: Pullups 1 x 25
As many sets as needed to complete, FULL reps.

Core:
• Low plank reaches 3 x 15 (each side)
• Alt single leg v-snaps 3 x 10 (each side)
• Straight arm straight leg crunches 3 x 20
• Hanging oblique tuck leg raises 3 x 10 (each side)
• Hanging L-sit hold 3 x 15 sec.

• Light cardio x 5 minutes
• Spinal rolls x 3
• Inchworm to cobra x 5
• Banded shoulder dislocates x 10 (both direction)
• Banded pull-aparts x 10
• Banded front raises (underhand) x 10
• Hanging scap raises x 10
• Scap pushups x 10
• Light DB internal / external shoulder rotation x 8 (each side, on the floor)

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

Treadmill Running

Spinal Rolls

Inchworm to Cobra

Banded Shoulder Dislocates

- 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

Banded Front Raises (underhand)

- Hang from a bar with your shoulder unactivated
- Activate your shoulders and scapula lifting your body up and releasing to lower back down

Hanging Scap Retractions

- Get into a high plank position 
- Activate your scapula elevating and then lowering your body

Scap Pushups

Light DB Internal & External Shoulder Rotation

Warm Up

Weighted Pull Up Negatives

B1: Decline inverted rows 3 x 6-8
B2: DB bent over rows 3 x 12-15

Decline Inverted Rows

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

DB Bent Over Rows

Circuit

C1: Alt SA lat pulldown (wide) 3 x 6-8 (each side)
C2: Lat pulldown (wide) 3 x 10-12 (lighter weight, tight squeeze)

Alt SA Lat Pulldown (handles)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown (wide)

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

• Low plank reaches 3 x 15 (each side)
• Alt single leg v-snaps 3 x 10 (each side)
• Straight arm straight leg crunches 3 x 20
• Hanging oblique tuck leg raises 3 x 10 (each side)
• Hanging L-sit hold 3 x 15 sec.

- 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

Single Leg V-Snaps

- 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

- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging Oblique Knee Tuck Raises

- 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

Core

W1/D2

I really enjoy evey exercise and every level despite the fact that all of them as challenging

This is going to be great cross training for climbing, really pleased that it’s hitting on a lot of my needs.

Jenny

Great burn! Definitely made me want to push myself to a good limit with this one!

W1/D2

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