Name: Playbook - Taylor Mei - W1/D3
Uploaded: 2024-04-01T13:08:26.770Z
Duration: 45 min
Description: W1/D3

Saleha

Aigerim

I don’t usually do upper body or core but this was just the thing to get me more motivated to focus on it!!

Maggie

Can we have alternative exercise suggestions? :)

Alexz Hernandez

Carrie

yangBAE

Kristen

Another great workout! I always see improvement after I trying your workouts! I’m just finishing two other programs and am exited to focus on this one more! 😁

Hannah

I feel like my back is growing stronger. Excited at the prospect of being able to do pull ups eventually!

Sonali

This was super amazing.... loved the workout. Thank you Taylor

Dewangi

Abisia-Agnieszka

Kelsey

Great workout Tay! Really loving how much stronger I feel already!! 

Some of the supersets are impossible due to the layout of my gym, I do them where possibly but if I can’t is it best to do the exercises separately or mix and match the supersets?

Janie

Another one down! I definitely need to work on those abs. Perfect workout again - can't wait to do more! 😁

Ellie

Day 3:  

Superset 1:  
- Machine assisted pull-ups 3 x 12  
- SA landmine rows 3 x 12 (each side)

Superset 2:  
- Inverted rows 3 x 10 (underhand)  
- Plank seesaw 3 x 10  

Superset 3:  
- SA Lat pulldown 3 x 12 (each side)
- DB SA row 3 x 12 (each side)

Superset 4:  
- Low plank reaches 3 x 12  
- Reverse crunches 3 x 15  
- Reverse plank hold 3 x 30 seconds

- Machine assisted pull-ups 3 x 12  
- SA landmine rows 3 x 12 (each side)

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

- Holding the end of the landmine bar, bent over at the hips
- Row the bar end up toward your body, engaging your lat and mid back as you row
- Lower back to starting position with control
- Work both sides 

- 12 reps each side

SA Landmine row

Superset 1

- Inverted rows 3 x 10 (underhand)  
- Plank seesaw 3 x 10

-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)

- Start in a low plank position, core tight throughout the movement 
- Take small steps backward until you are in and extended low plank position 
- Take small steps back to starting position 
- Repeat for time or reps

Plank seesaw

Superset 2

- SA Lat pulldown 3 x 12 (each side)
- DB SA row 3 x 12 (each side)

- Grab the handle with your palm facing in
- Lean back slightly, keeping your chest up 
- Bring the handle down to your upper chest engaging your lat throughout the exercise
- Rotating your palms slightly towards your chest as you pull
- Pause and return to the initial position

- 12 reps each side

SA Lat pulldown

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

- 12 reps each side

DB SA Row

Superset 3

- Low plank reaches 3 x 12  
- Reverse crunches 3 x 15  
- Reverse plank hold 3 x 30 seconds

-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
- Each side

Low Plank Reaches

- Place your arms extended by your sides 
- Raise your legs off the ground 
- Pull your knees into your chest lifting your hips off the ground
- Lower your hips and extend your legs back out

Reverse Crunches

-Sit and place your hands on the ground behind you 
-Elevate your body off the ground until it is straight 
-Hold this reverse plank position

Reverse Plank Hold

Superset 4

W1/D3

Thanks feel much better in front of mr universe title

Hssan Moaminah

Challenging but satisfying! Can’t wait to be able to do a fourth set!

I’ve been athletic my whole life and because of how focused this is it was tough but man I loved it! Had to go down in weight on some but I’m stoked to grow and build!

Angela

W1/D1

Much better I saw my missing muscles which need improvment

Celeste

Second week , went up a couple pounds it's so hard

W1/D2

Naisha

W2/D1

sabrina

W2/D2

Great progression of exercises for strengthening your lats; I have done my best set of assisted pull ups today. Really felt that my muscles have gotten stronger, so the exercise went so well!

I have been following this program and honestly I see progress

Woot! I always feel great after these! I have been a bit tired and wasn’t able to do as many pull ups, but I’m hoping that improves. 🤞🏾😁

W2/D3

I loved how this workout felt! (There’s a typo within the body weight row super set I believe it says 15 reps but the description says 12) thanks so much!

Sophia

W3/D1

That was such a great workout I enjoyed it so much!👍

Stephanie

Leny

W3/D2

The chin ups are very tough for me especially in such close succession. Will repeat this workout next week.

W1/D3

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