Name: Playbook - Taylor Mei - W1/D7 DAY 7: Full Body - No Equipment
Uploaded: 2024-07-23T13:57:34.151Z
Duration: 45 min
Description: W1/D7 DAY 7: Full Body - No Equipment

Sweaty, really like it. Skull crusher is my new favourite!

Kamila

Killer, those skull crushers are in a whole another level

Ashley

Liena

Good workout, lower body exercises were not challenging enough for me though.

Jeanne-Marie

Yaaaay !! A whole week done !! Haha (happy tears!!)

Tilly

Jenna

Love the combination of strength training, flexibility and mobility. It’s perfect

Mariya Alexander

Britney

Love the workouts that you can do anywhere !

Kyla

Really a good Workout for Wholebody.✌️💪

Great workout! Nice break from the equipment and I could do the whole thing at home. 😊💪

Abigail

Prove that u can workout with nothing 👏

Augusto

Mack

Warm-up: 
Inchworm to cobra x 5 
Straddle 3 point reaches x 8 
Anchored straddle x 20 sec
Cats and camels x 8 
Cobra x 15 sec
C-shape t-spine openers x 5 (each side) 

WORKOUT:
A1: Pushups 3 x 10 
A2: Wall sit 3 x 30 sec
A3: V-snaps 3 x 15 

B1: Tricep dips 3 x 12 
B2: Bulgarian shift lunges 3 x 10 (each side) 
B3: Plank shoulder taps 3 x 15 (each side) 

C1: Hand Release Pushups 3 x 10 
C2: Squat to Calf Raise x 15 
C3: Hollow body hold 3 x 30 sec

D1: BW skull crushers 3 x 15 
D2: Jump squats 3 x 15 
D3: 90-90 crunches 3 x 15

Inchworm to cobra x 5 
Straddle 3 point reaches x 8 
Anchored straddle x 20 sec
Cats and camels x 8 
Cobra x 15 sec
C-shape t-spine openers x 5 (each side)

Inchworm to Cobra

- 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

- Position your feet into a straddle with your back to the rack
- Hinge forward at the hips, reaching through your legs and pulling yourself toward the rack

Anchored Straddle

- 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

Cobra Stretch

- 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

C-Shape T-Spine Openers

Warm Up

A1: Pushups 3 x 10 
A2: Wall sit 3 x 30 seconds 
A3: V-snaps 3 x 15

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Pushups

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit Hold

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Lower yourself back down

V-snaps

Circuit

B1: Tricep dips 3 x 12 
B2: Bulgarian shift lunges 3 x 10 (each side) 
B3: Plank shoulder taps 3 x 15 (each side

- 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

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Shift your body back 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Shift Lunge

- Start in a high plank position
- Take one hand off the floor and touch your opposite shoulder
- Alternating each rep
- Keep your body squared and core engaged

High Plank Shoulder Taps

C1: Hand Release Pushups 3 x 10 
C2: BW squat to Calf Raise 3 x 15 
C3: Hollow body hold 3 x 30 sec

- 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

- Lower into the bottom of a squat
- From the bottom position perform a calf raise 
- Lower back down to low squat position 
- Stand up out of the squat

BW Squat w Calf Raise

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

D1: BW skull crushers 3 x 15 
D2: Jump squats 3 x 15 
D3: 90-90 crunches 3 x 15

- 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

- Stand with your feet shoulder width apart.
- Lower into the bottom of a squat and jump into the air
- Land safely and transition in to another rep

Jump Squats

- Keeping your chin tucked, knees bent to 90 degrees and stacked over hips
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

90-90 Crunches

W1/D7 DAY 7: Full Body - No Equipment

Nice low equipment workout! Loved the format of the app. Highly visual and allowed me to keep listening to my podcast.

Alison

Apoorva

THE BEST app and workout!! I love how she has videos in the format of reels for each exercise, has a place to record sets and reps + notes, and has a rest time that even follows as you move to the next set of exercises. I like how she has a timer beep when it’s time to hop back in and how there isn’t any talking! Just movement with written instructions! That  is a game changer and something I didn’t know I appreciate! 1st day of my trial and I’m definitely buying!!

Sydney Élese

W1/D1 DAY 1: Lower Body

The wall assisted moves for hand stand were super challenging for me, but I am motivated to keep trying!

Meiling

Another buster! I was a tad confused on the straddle wall exercise. I didn’t know if I should rotate my shoulder or try and shrug. It was challenging but a great core and shoulder stability workout.

Love the core mixed in with handstands. Makes core less monotonous and painful.

Shino

W1/D2 DAY 2: Handstands & Core

Great 3rd day workout!! Legs are burning!!

Killer, but love the sequences. I  also like that it’s without music — I can really focus on my body this way. That being said, voice-overs on certain form techniques could be helpful. Overall love your energy and your workouts :)

Xinyu

Mauricio

W1/D3 DAY 3: Single Leg Strength

The thoughest so far, couldn't do 12 reps of dips so I did only 7 in a row 🥺

Hard af. Had to complete in several sessions today but so worth it.

Jessica

W1/D4 DAY 4: Calisthenics Upper Body & Core

Great! My goal was to get through 5 rounds but only completed 4. So will keep getting after it 💪🏿

W1/D7 DAY 7: Full Body - No Equipment

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