Name: Playbook - Taylor Mei - W1/D3
Uploaded: 2023-01-02T14:10:42.264Z
Duration: 45 min
Description: W1/D3

Good workout!! Just wish there were some alternatives to the inverted row and self spotting pull ups. Also some wrist-friendly alternatives as well!

Alexandria

I am really loving your workouts! So far I am seeing more progress with your programs than any others I’ve tried on this app so far—exciting! :) I’m looking forward to see how week two goes! 😄

Hannah

Denise

Sabrina Paisley

Perfect as always and there are always new and fun exercises 😍👍🏻

Mailin

Hard but rewarding! will you be adding to to this program? I would love to continue it after the 2 weeks!

Hayley

Maria

Amazing as usual see you soon I’m next💯🦾🖤

Rayshawn

Good! Still challenging but enjoying it 👍

Jorie

Upper body was a killer, yet gun workout. 
Third day done.

Mido Farag

Good workout today and I see very little improvement in my inverted row. Thanks Taylor for creating such an awesome program❤❤

Ramya

Good! Just a quick question. In a circuit do you repeat the reps 3 times before moving on the next exercise in the circuit and then repeat the circuit 3 times. Or do you do the reps once before moving on to the next exercise and then repeat the circuit 3 times?

Sophia

Loved the band assisted push ups. Never seen that before. Same thing with the box commandoes!

Laura

Cortney

Amazing! My upper body is absolutely dying and I'm loving it!

Miriam

Day 3: Upper Body  
45-60 seconds rest unless otherwise stated 
Circuit 1:  
- Static pull-up hold 3 x 10-15 seconds  
- Band assisted pushups 3 x 8-10  
-  Donkey kicks 3 x 10-12  
Circuit 2:  
- Self spotted pull-ups 3 x 8-10  
- Rockets 3 x 12  
- Low plank reaches 3 x 8 (each side) 
Circuit 3:  
- Inverted rows (underhand) 3 x 8-10 
- Plank commandos 3 x 5 (each side)  
- Slider tuck ins 3 x 10

-Grab a bar at roughly head height with an overhand grip 
-Pull and hold your self up using mostly your upper body to support your weight

Static pull-up hold

-Start by placing a band of appropriate tension around your arms above your elbows
-Perform a push-up allowing the band to assist you up because of the band tension

Band assisted push-up

-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

Circuit 1

-Stand and hold on to a bar with and underhand grip at head height
-Bend your legs lowering yourself down until your arms are extended
-Pull yourself up to the starting position using your legs to assist if needed

Self spotting pull-ups

-Start in a push-up position 
-Bend at the knees and waist bringing your butt to your heals 
-Move back to the starting position

Rockets

-Start in an elbow plank position 
-Reach forward with one hand taping the ground at arms length away from you
-Return your elbow to the starting position

Low plank reachers

Circuit 2

-Get under an elevated bar with your legs bent and feet on the ground
-Grab the bar with your hands outside body width in an underhand position and hang from the bar
-Pull your chest to the bar performing an inverted row
-Return to the start position

Inverted row ( underhand grip )

- From an elbow plank position 
- Walk your hands up to a high plank
- Walk your hands back down onto the elbows

Plank Commandos

High plank tuck slides

Circuit 3

W1/D3

Harder than I thought it would be! It was a great arm day full of basics I've been needing. 🤘

Ellie

Sorah

Awesome !! Super excited to keep growing and become better at it

Layonna

W1/D1

I didnt enjoy this one as much as yesterday. It was still great! The hamstring curls are hard to accomplish wothout sliders and finding an alternative wasn't great while at the gym. Everything else was fun and solid basics!

Total killer! After weight training for months, I am completely humbled by these body weight movements 😂💪

Amber

Jenna

W1/D2

Another great leg workout! My legs tire out quicker than my arms, but I’m sure this will help with that! :)

yangBAE

love the leg workouts, can’t complain! i want even more 😍

Allycia

W1/D4

Fast but very effective workout 💯👍🏻

Stephanie

a workout specific warm up would be great! if that’s possible on here

Brit

It was amazing 🥰but I've noticed some issues. The very first clip won't show 🙈! 

And can you suggest a good alternative to P-Bar shoulder shrugs? 

Thank you💜💫!

W2/D1

Such a fast and effective workout!👍🏻

Jasmine

Inez

W2/D2

The workouts seem so simple yet they’re so effective!

Brooke

Static pull up holds - 10 reps?
Time limit instead?

Millie

W2/D3

Great! Just a heads up the last exercise - body weight squats - say 15 minutes per set, not sure if that’s on purpose lol

Holly

Glenda

The last body weight squat exercise says minutes instead of reps FYI

W1/D3

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