Name: Playbook - Taylor Mei - W1/D3
Uploaded: 2024-04-01T13:08:26.644Z
Duration: 30 min
Description: W1/D3

Great workout! Just missing the video for alt. Lunge and donkey kick in the 5th set.

Carrie

Rodney Scott Carluccio

WARM UP:  
1 min. Air skipping  
30 sec. Elephants  
30 sec. Alt front lunge - hamstring  

WORKOUT:
A1: Alt reverse lunge to straight jump 3 x 30 sec. 
A2: Pushup to knee drive 3 x 30 sec.  
A3: Starfish crunches 3 x 30 sec.  
A4: 30 sec. rest
  
B1: Kneel to squat 3 x 30 sec.  
B2: Table toe tap 3 x 30 sec.  
B3: Low plank twists 3 x 30 sec.  
B4: 30 sec. rest
 
C1: Alt lateral lunge to OH press 3 x 30 sec.  
C2: Good morning - squat 3 x 30 sec.  
C3: Kneeling alt shoulder press 3 x 30 sec. 
C4: 30 sec. rest
  
D1: Alt lunge - donkey kick 3 x 30 sec.  
D2: Hand release pushups 3 x 30 sec.  
D3: Alt single leg raises 3 x 30 sec.  
D4: 30 sec. rest 

COOL DOWN:  
30 sec. deep squat hold  
15 sec. front leg elevated hamstring stretch 
15 sec. front leg elevated pigeon  
15 sec. arms elevated child's pose

1 min. Air skipping  
30 sec. Elephants  
30 sec. Alt front lunge - hamstring

Air Skipping

- Stand in a stagger stance 
- Hinge at the waist and bend the back leg slightly as you swing your arms forward in an elephant trunk manner
- Work both sides

Elephants

-get into a front lunge position 
-rock backwards into a hamstring stretch
-repeat on the opposite side

Alt Front Lunge - Hamstring

WARM UP

A1: Alt reverse lunge to straight jump 3 x 30 sec. 
A2: Pushup to knee drive 3 x 30 sec.  
A3: Starfish crunches 3 x 30 sec.  
A4: 30 sec. rest

-standing tall, step back into a reverse lunge, repeat on the other side. 
-coming back to the start position, jump straight up

Alt. Reverse Lunge to Straight Jump

-get into a high plank position
-perform a pushup 
-at the top of the pushup, drive your knee forward
-repeat on the other side

Pushup to Knee Drive

- Keeping both your arms and legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish Crunches

Circuit

B1: Kneel to squat 3 x 30 sec.  
B2: Table toe tap 3 x 30 sec.  
B3: Low plank twists 3 x 30 sec.  
B4: 30 sec. rest

-start on your knees in a kneeling position 
-pull yourself up into a low squat position, return to start, placing on knee back on the floor at a time

Kneel to Squat

Table Toe Tap

Low Plank Twist

C1: Alt lateral lunge to OH press 3 x 30 sec.  
C2: Good morning - squat 3 x 30 sec.  
C3: Kneeling alt shoulder press 3 x 30 sec. 
C4: 30 sec. rest

-step wide, out to one side and lower onto that leg into a lateral lunge.
-While lowering into the lunge, press your arms overhead into a press

Alt. Lateral Lunge to OH Press

-stand with your feet shoulder width apart and your hands on your head
-with a slight bend in the knees, hinge forward at the waist
-lower into a low squat position 
-reverse the motion at the top of the squat standing back up straight

Good Morning - Squat

-start on the ground in a kneeling position with your arms up in a press position
-perform an alternating shoulder press

Kneeling Alt. Shoulder Press

D1: Alt lunge - donkey kick 3 x 30 sec.  
D2: Hand release pushups 3 x 30 sec.  
D3: Alt single leg raises 3 x 30 sec.  
D4: 30 sec. rest

Alt. Lunge - Donkey Kick

- 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

- Lift your legs off the floor slightly, bracing your core muscles 
- Alternately lifting one leg and lowering the other for several repetitions

Single Leg Raises

30 sec. Deep squat hold  
15 sec. Front leg elevated hamstring stretch 
15 sec. Front leg elevated pigeon  
15 sec. Arms elevated child's pose

- Hold onto the rack/rig for stability if you need to
- Shoot your hips back and down into a deep squat position
- Hold

Deep Squat Hold

- Place the heel of your foot on top of a box/bench
- Hinge forward at the hips, stretching your hamstring
- Repeat on the opposite side

Front Leg Elevated Hamstring Stretch

- Get into a pigeon stretch position with your front leg elevated
- Work both sides

Front Leg Elevated Pigeon

- 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

COOL DOWN

W1/D3

Amanda

Katie

Megan

W1/D1

So great! Consistency = fast results with these simple workouts. Thanks T!!

Inez

W1/D2

W2/D1

So great feeling I can push myself today more even in my life and studies thanks

Vishnu

W2/D2

A routine that will make you chuckle, based off of the names of the workouts… “Bridge Glute Skull Crusher” 💪💪💪

W2/D3

I enjoyed this one! Almost broke into the running man, with one of exercise’s.

W1/D3

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