Name: Playbook - Taylor Mei - W1/D3: Top Half of Press
Uploaded: 2024-04-01T13:08:26.617Z
Duration: 45 min
Description: W1/D3: Top Half of Press

Hayden

Repeating week 1 again this week and already seeing major improvements.

Valérie Montpetit

Seriously so obsessed with this program and drills. It’s perfect to progress my practice. 🤝✨

Rodney Scott Carluccio

Warm-up:  
• 8-10 min. on cardio machine of choice  
• Foam rolling x 5 min. (lats & hamstrings)  
• Wrist stretches x 3-5 min.  
• Banded shoulder circles x 10 (each side)  
• Baby bridges x 5  
• Cats and camels x 5 (each)
• Anchored lat stretch x 20 sec.  

Workout

Superset: 
• Wall assisted tuck handstand slides 3 x 5
• Wall assisted straddle handstand hold 3 x 3 

Superset: 
• Pbar bent arm straddle press 3 x 5
• Pbar straddle sit hold 3 x 15-30 sec.

Superset: 
• Straddle press negative 3 x 3 
• Wall assisted alt tuck - straddle handstand 3 x 5 (each

• High Box Assisted Straddle Press 3 x 5 

Cool Down: 
• Deficit straddle stretch x 30 sec.  
• Anchored straddle stretch x 30 sec.  
• Arms elevated shoulder extensions x 30 sec.  
• Arms elevated child’s pose x 30 sec. 
• Cobra stretch x 20 sec.
• Wrist stretches x 3-5 min.

• 8-10 min. on cardio machine of choice  
• Foam rolling x 5 min. (lats & hamstrings)  
• Wrist stretches x 3-5 min.  
• Banded shoulder circles x 10 (each side)  
• Baby bridges x 5  
• Cats and camels x 5 (each)
• Anchored lat stretch x 20 sec.

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

Treadmill Running

Foam Roll Hamstrings

Foam Roll Lats

- Follow along to the video stretching your wrists

Wrist Stretches

- Place a band under your feet and hold it in your hands with tension 
- Raise your shoulders up and back in a circular motion

Banded Shoulder Circles

- Get on your knees holding a band overhead
- Lean back into a kneeling bridge without going all the way to the ground
- Return to the starting position

Baby Bridges

- 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

- Grab the rack/rig with one arm
- Sit back elongating your lat
- Work both sides

Anchored Lat Stretch

Warm-Up

• Wall assisted tuck handstand slides 3 x 5
• Wall assisted straddle handstand hold 3 x 3

- Get into a wall assisted handstand position
- Slide your feet down the wall into a wall assisted knees tuck position 
- Slide your feet back up wall to the handstand

Wall Assisted Handstand Tuck Slides

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

Wall Assisted Straddle Handstand Hold

Superset

• Pbar bent arm straddle press 3 x 5
• Pbar straddle sit hold 3 x 15-30 sec.

Starting with arms bent, slowly straddle press legs up to a bent arm handstand and back down

Pbar Bent Arm Straddle Press

Aiming to have straight legs, and pushing shoulders away from your ears to maintain tension.

Pbar Straddle Sit Hold

• Straddle press negative 3 x 3 
• Wall assisted alt tuck - straddle handstand 3 x 5 (each side)

- Kick up into a handstand 
- Slowly lower your legs out into a straddle then all the way to the floor

Straddle Press Negative

Wall Assisted Alt Tuck - Straddle Handstand

Grabbing a height that is similar to starting just below a straddle handstand. 
Lean forwards and transition legs up  into a straddle press to handstand.

Box Assisted Straddle Press

• Deficit straddle stretch x 30 sec.  
• Anchored straddle stretch x 30 sec.  
• Arms elevated shoulder extensions x 30 sec.  
• Arms elevated child’s pose x 30 sec.  
• Cobra stretch x 20 sec.  
• Wrist stretches x 3-5 min.

Deficit Straddle Stretch

- Position your feet into a straddle with your back to the rack
- Hinge forward at the hips, reaching through your legs and pulling yourself toward the rack

Anchored Straddle

- Sit on the edge of a bench with your hands on the box and your feet firmly on the ground in front of you 
- Shift your weight off the box and down towards the ground as you keep your hands on the box to create a stretch in your shoulders

Arms Elevated Shoulder Extension

- 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

Cobra Stretch

Cool Down

W1/D3: Top Half of Press

Joseane

I could actually complete it. Yay! I love a challenge, too. That's why I love this app

W1/D1: Lower Half of Press

I did one round cause my arms were already tired but I love the challenge

Chris

W1/D2: Strength & Core

Looooove this program! Every week I improve.

My handstands were good but I had hit a plateau….. I am seriously impressed how fast I am increasing my strength with these drills.

W2/D1: Lower Half of Press

W2/D2: Strength & Core

Huuuuuge gains. Love this program so so much. 🤸🏽‍♀️✨

W2/D3: Top Half of Press

W3/D1: Lower Half of Press

W3/D2: Strength & Core

This program has changed my handstand game. I was getting really solid holds but now it’s next level. Grateful! 🙏🏽✨

W1/D3: Top Half of Press

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