Name: Playbook - Taylor Mei - W1/D3
Uploaded: 2023-01-02T14:10:42.228Z
Duration: 45 min
Description: W1/D3

Do you have any easier progressions for the straddle sit ups? My flexibility let's me down on those

Jana

There are moviments like pbar straddle that we don't have enough mobility or strength.. put some videos with Basic movements to accomplish the final movement, I think it'll help us a lot

Masa

Karla

Day 3: Upper Body & Mobility 
45-60 seconds rest unless otherwise stated

Circuit 1: 
- Band assisted tuck planche hold 3 x 10-15 seconds 
- Hand release pushups 3 x 12-15 
- BW skull crushers 3 x 15 

Circuit 2: 
- Pbar straddle sit roll-ups 3 x 10-12 
- Archer pushups 3 x 6 (each side) 

Circuit 3: 
- Tigerbend pushups 3 x 10-12 
- Tricep dips 3 x 10-12 

Mobility: 
- Wrist stretches x 3-5 minutes 
- Foam Rolling: Lats/Pecs/Shoulder Flexion x 3-5 minutes
- Lacrosse Ball (forearm) x 3-5 minutes
- OH Lateral Reach x 20 seconds 
- Anchored lat stretch x 20 seconds 
- C-shape t spine openers x 5 (each side) 
- Cats & Camels x 8 (each) 
- Banded shoulder circles x 20 seconds 
- Baby bridges x 5 
- Seated T-spine twist x 15 seconds (each side)

- Band assisted tuck planche hold 3 x 10-15 seconds 
- Hand release pushups 3 x 12-15 
- BW skull crushers 3 x 15

- Place a band around a high point allowing you to place it under your butt
- Tuck your knees and elevate onto your hands holding a planche with assistance from the band

Banded Tuck Planche Hold

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Place hands back on the floor 
- Extend your elbows to press your chest off the floor back to starting position

Hand Release Pushups

- Begin in kneeling position with arms extended onto the box
- Bend your elbows so that your forearms touch the box
- Press into your hands to extend back up

BW Skull Crusher

Circuit 1

- Pbar straddle sit roll-ups 3 x 10-12 
- Archer pushups 3 x 6 (each side)

- Get into a straddle sit position on the Pbars
- Roll your hips back and up
- Lower with control

P-bar Straddle Sit Rollups

- Bend one elbow and come down keeping your opposite arm extended 
- Keep your core engaged 
- Repeat on both sides

Archer Push Ups

Circuit 2

- Tigerbend pushups 3 x 10-12 
- Tricep dips 3 x 10-12

- Lower down into a push up
- Shift your weight back until your forearms are on the ground
- Drive your weight forward 
- Push up to starting

Tigerbend Pushups

- Start by suspending yourself on the Pbars
- Bend at the elbows to lower down
- Keep your elbows close to your body and your torso slightly tipped forward 
- Extend your arms engaging your triceps/chest to push yourself up

Tricep Dips

Circuit 3

- Wrist stretches x 3-5 minutes
- Foam rolling: lats/pecs/shoulder extension 3-5 minutes
- Lacrosse ball forearms 3 minutes 
- OH lateral reach x 20 seconds
- Anchored lat stretch x 20 seconds 
- C-shape T-spine openers x 5 (each side) 
- Cats & Camels x 8 
- Banded shoulder circles x 20 seconds 
- Baby bridges x 5 
- Seated T-spine twist x 15 seconds (each side)

- Follow along to the video stretching your wrists

Wrist Stretches

- Stand in front of a wall with your arms elevated and bent at 90 degrees with your upper arm parallel with the floor
- Place a foam roller between your wrists and the wall
- Press your arms up into an overhead position allowing the foam roller to roll down your arm

Foam Roller Shoulder Flexion (wall)

Foam Roll Lats

Foam Roll Pecs

Lacrosse Ball - Forearms

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

Anchored Lat Stretch (R)

Anchored Lat Stretch (L)

- Laying on your sides knees bent at 90 degrees and arms out straight in front 
- Top arm will circle until it reaches as far as it can go with contact on the ground 
- Follow arm with your eyes 
- Aim to reach 180 degrees
- Work both sides

C-Shape T-Spine Openers

- 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
- Both movements equals 1 rep

Cat & Camel

- 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

- From a seated position, one leg extended, the other crossed over, ankle outside the knee
- Twist through your spine, placing your opposite elbow outside of your knee
- Gently press yourself deeper into the twist by pressing the elbow into your knee
- Work both sides

Seated T-Spine Twists (R)

Seated T-Spine Twists (L)

Mobility

W1/D3

Best callisthenics workout I have tried. Good level of challenge for someone relatively strong but not familiar with callisthenics

Had to modify some of these workouts since it’s above my level- but wanted to give it a shot! Eventually I will be able to do it all!

Laurie Weiler

Javier Castillo

W1/D1

Good level of challenge again! The mobility really showed me up though... confirmed why it's my choice of goal for the year

I feel like I am getting more range of motion doing these workouts. Not all the way down like you but I’m getting better/stronger ☺️

I have none or little mobility
I need easier ways to do the mobility routine 

Besides that this training was good ;)

W1/D2

Stephanie

Love!!! Right at my level just pushing me out of my comfort zone 🙂

W1/D4

W2/D1

W2/D2

W2/D3

Love as always! I liked the longer core session at the end

W2/D4

W3/D1

W3/D2

W3/D3

W3/D4

W4/D1

W4/D2

It was hard, but refreshing at the same time...some of the exercises I can't really do yet, but felling stronger 💪

W1/D3

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