Name: Playbook - Taylor Mei - W1/D3 Core & Beginning inversion drills
Uploaded: 2024-04-01T13:08:26.850Z
Duration: 45 min
Description: W1/D3 Core & Beginning inversion drills

Kamila

Darshan

Gonia

Great! Is it okay to not be completely vertical in the back when doing the box assisted tuck pushups?

Dori

I would be really grateful for any tips on how to improve the donkey kicks 🤗

Maria

Lovely

Maru

Great I can see how this will help my handstands. Suggestion would be whether some things such as lunge complex should be completed 15 per side or split?

Jheri

Carla

I absolutely loved today’s workout and I guess this is the missing key for me.

Seba

Awesome, lunge complex beyond me at the moment but everything else was great!  Can’t wait to see what next week looks like!

Andrea

Bren

Love, love, love the donkey kicks! 
It’s probably my favorite move this far I love also going into a direct handstand from it! 👍🏻

Holly

Day 3 of handstand programme, I was training in the gym previously but my triceps have never hurt like this!😁💪🏻

Megan

Bad this but gonna do next week the full round again im gonna show you all how we do it 😝

M@mstark.me

Box walk was hard! But donkey kicks are way better than last time! Thank you :)

Qsana

It had to be five stars! My bad 🤦‍♀️

Aiste

The very last stretch (lunge complex) says 15 reps. I did the whole round three times on each leg and it took about 8 minutes. I’m not sure I understand how we can do 15 reps!

Yvette

In theory it was a really fun workout, I love the inversion excercises. However, it puts a lot of stress on the wrists at once, especially for beginners.I had to interrupt the workout halfway through because my wrists were hurting :(

Saskia

Anna

I only fell on my head twice 🤷🏻‍♀️🤣 those hip openers at the end. OMG 😩

Sarah

Break down workout more but great job🤩🤩

Rachel Efe

I hope my mental fear of falling over goes away on those mini-kicks! Being upside down isn’t scary but getting there is 😅

Dasha

It was good! I’ve never felt so light and mindful in a handstand before!

Syaza Nazeirah

I just have zero flexibility for cool down stretches 😢

Andri

Warm up:
- Wrist stretches  3-5 min. 
- Foam rolling of lats 3-5 min.
- Foam rolling of hamstrings  3-5 min. 
- Pelvic tilt practice  3-5 min. 

Workout:
- Box assisted handstand hold  3 x 10-30 sec. 
- Superman hold  3 x 10-30 sec. 

- Mini kicks  3 x 3-5 
- Feet elevated inchworm  3 x 8-10 

- Donkey kicks  3 x 8-10 
- Weighted overhead hold  3 x 10-30 sec. 

Stretches: 
- Banded PNF x 30 sec hold &10 sec rest
- Lunge complex  x 15 sec each position

- Wrist stretches  3-5 min. 
- Foam rolling of lats 3-5 min.
- Foam rolling of hamstrings  3-5 min. 
- Pelvic tilt practice  3-5 min.

-Perform various wist stretches shown in video

Wrist stretches

Foam roll lats

Foam roll hamstrings

-Lay on the ground with bent legs 
-Press your belly button towards the floor 
-Push your pelvis forward/ up raising your lower back off the ground
-Work back and forth

Pelvic Tilt

Warm up

- Box assisted handstand hold  3 x 10-30 sec. 
- Superman hold  3 x 10-30 sec.

-Hold yourself in a modified handstand position with your feet on a box for balance and stability

Box assisted tuck handstand hold

-Lay on your stomach with your arms extended overhead 
-Activate your lower back and raise your legs along with your arms off the ground
-Hold for desired time

Superman Hold

Superset 1

- Mini kicks  3 x 3-5 
- Feet elevated inchworm  3 x 8-10

-Stand in a staggered stance 
-Kick forward and up onto your hands stopping short of vertical

Mini Kicks

-Get into a pike position with your feet elevated on a box
-Walk your hands away until you are in a push-up position 
-Walk your hands back to the starting position

Feet elevated inchworm

Superset 2

-Stand on your hands and feet with bent legs 
-Press up with your legs quickly so that your legs come off the ground and you are in a partial handstand 
-Land safely

Donkey kicks

-Stand with your feet shoulder width apart
-Hold a weight overhead pressing it up as high as possible keeping your shoulders activated

Weighted overhead hold

Superset 3

- Banded PNF x 30 sec hold &10 sec rest
- Lunge complex  x 15 sec each position

-Lay on your back placing a band around the bottom of one of your feet with the ends in your hands
-With a straight leg pull the leg towards your upper torso stretching your hamstring and opening up your hips

Banded PNF

-Complete lunge complex as shown

15 each position

Lunge complex

Cool down stretches

W1/D3 Core & Beginning inversion drills

Not a fan of body weight skull crushers, difficult to figure out lol

Leanne

These upper body workouts leave me weak but feeling powerful 💪

Yizelle

An option to have voice over to talk through each exercise would be great! I get it's not necessary everytime, but it would be nice to have the option to toggle that on so you can follow along the reps!

Angela

W1/D1 Core & Upper body strength

a lot of the movements were awkward and hard to learn. Probably not the best choice of exercises for the 2nd day of a program. Very demoralising to continue the program now

Great workout!! The first set of each workout was the hardest, but actually got a little each time, afterwards! <3

Ari Wofford

I loved it. A few observations 
- I don’t understand the music , it’s repetitive and only one video has it
- the instructions could be more precise and detailed.

Erika

W1/D2 Core & Weight shift

Prone hold: the description is different from the video. Should I just hold then lower to ground or should I follow the description and inchworm back to starting position? Thank you!

Nadine

W2/D1 Core & Upper body strength

Did this workout with my 9 yr old niece who’s in gymnastics/cheer! Great workout for both of us, she even does some of these exercises in her class too(: 💪🏼 🧘🏼‍♀️

Sheri

Alternatives with no equipment would be perfect 👍🏼

Jessy

I had to modify the v-ups. I can’t do those with straight legs yet. I pull my knees in parallel with the floor instead. The warmups seem like a lot and the cooldown seems too quick. I’m already noticing my donkey kicks are better.

W2/D2 Core & Weight shift

Good 😊 pleasant for some alternatives for the warm up streching when no equipment

W2/D3 Core & Beginning inversion drills

more description on what we should feel where when doing these exercises and what it’s strengthening

Lyric

Killer workout! Loved it. The wall handstands were so fun/horrible. I had to modify the plank push-ups and had my hands on a chair. I had never done log rolls, I really liked those. I thank you for those cshaped tspine stretches they felt amazing.

It was really hard this one but sooo good🤌🏽

W3/D1 Core & Upper body strength

Kylee

I had to modify those planche push-ups but I am feeling stronger. I think I’ll get my handstand by the end of this! Not bad for someone about to hit 40 in 2 weeks!

So good! The progression is great and I can feel every week stronger! Thanks

W3/D2 Core & Weight shift

Almost completed the core drill with no stops! We're in here!

Chris

I’m starting to see my handstand come together.

W3/D3 Core & Beginning inversion drills

I had to modify my modified plank push-ups. Those are so hard. And the hand stand wall walks I thought were the hardest things to do until I got to the pike push-ups. Enjoyed it!

Awesome still struggling in the log rolls but I know practice makes perfect!💯👍🏻😊

Stephanie

Yasss!!!! Got all the reps in today, but those p-tucks are so hard!!!!!! Getting stronger, thank you ❤️

W1/D3 Core & Beginning inversion drills

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