Name: Playbook - Taylor Mei - W1/D3 Phase 1: Day 3
Uploaded: 2024-04-01T13:08:26.855Z
Duration: 45 min
Description: W1/D3 Phase 1: Day 3

Hayden

Awesome T! Nice touch the handstand freeholds at the end! Accidentally did against a wall 😅

Bill

Warm-up:  
• Leg kicks 1 x 10 (from back)  
• Leg kicks 1 x 10 (side- side)  
• Straddle 3 point reaches 1 x 5  
• Banded pull aparts 1 x 15  
• Banded OH shrugs 1 x 15  
• Cats and camels 1 x 5  
• Downward dog - cobra 1 x 5  
• Splits 1 x 30 seconds (both sides, and middles)  
• Wrist stretch 1 x 3-5 min  

Day 3:  

A1: Pbar straddle sit hold 3 x 10-15 seconds  
A2: Jump straddle entry to handstand 3 x 5 
 
B1: Wall assisted straddle press negative 3 x 5  
B2: Feet elevated pike pushups 3 x 10  

C1: Straddle jacks 3 x 15  
C2: Handstand max hold 3 x 3

• Leg kicks 1 x 10 (front- back)  
• Leg kicks 1 x 10 (side- side)  
• Straddle 3 point reaches 1 x 5  
• Banded pull aparts 1 x 15  
• Banded OH shrugs 1 x 15  
• Cats and camels 1 x 5  
• Downward dog - cobra 1 x 5  
• Splits 1 x 30 seconds (both sides, and middles)  
• Wrist stretch x 3-5 min

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg Kicks (front-back)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Kicks (side-side)

- Get into a standing straddle position
- Reach with your hands in front of you 
- Reach between your feel
- Reach behind you between your legs

3 Point Straddle Reaches

- 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

- Holding the band overhead
- Shrug your shoulders up and down with control

Banded OH Shoulder Shrugs

- 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

Downward dog to cobra

- Get into the front to back split position and hold

Splits

- Follow along to the video stretching your wrists

Wrist Stretches

Warm-Up

A1: Pbar straddle sit hold 3 x 10-15 seconds  
A2: Jump straddle entry to handstand 3 x 5

Pbar Straddle Sit Hold

Jump Straddle Entry to Handstand

Superset

B1: Wall assisted straddle press negative 3 x 5  
B2: Feet elevated pike pushups 3 x 10

- In a wall assisted handstand (back to the wall) 
- Slowly slide your legs down the wall into a straddle and continue your feet down to the floor

Wall Assisted Straddle Press Negative (back side)

- Push up position with hands on the floor and feet elevated
- Bend your elbows to lower your body down
- Straighten elbows to press back up

Feet Elevated Pike Pushup

C1: Straddle jacks 3 x 15  
C2: Handstand max hold 3 x 3

Straddle Jacks

- Kick up into a handstand and hold
- Hold for max time

Handstand Hold (free standing)

W1/D3 Phase 1: Day 3

Great workout Taylor! 😄 Simple but effective, keep this up as many times a week as you say and improvements and strength will increase!

Chris

W1/D1 Phase 1: Day 1

Complex, hard hitting, to the point workouts that challenge and stretch my flexibility, endurance and strength; love every second of it!!

Holly

Great Taylor, the elevated straddle holds were the most challenging! 😄

W1/D2 Phase 1: Day 2

Realising how tough straddle lifts and core compression is!

W2/D1 Phase 2: Day 1

W2/D2 Phase 2: Day 2

I need still more strenght to do straddle sit hold on the floor. Maybe I should return to earlier trainings, also because I couldn' t have done 3 of these / week? Otherwise, very nice workout, I love them!

I completed 2 rounds! I'm getting stronger but I'm not quite there yet! I love the challenge. Thank you!

W1/D3 Phase 1: Day 3

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