Name: Playbook - Taylor Mei - W2/D1: Lower Half of Press
Uploaded: 2024-04-01T13:08:26.678Z
Duration: 45 min
Description: W2/D1: Lower Half of Press

Looooove this program! Every week I improve.

Valérie Montpetit

My handstands were good but I had hit a plateau….. I am seriously impressed how fast I am increasing my strength with these drills.

Warm-Up:  
• 8-10 min. on cardio machine of choice  
• Wrist warm-ups x 5 mins 
• Spinal rolls x 3  
• Elephants x 8 (each side)  
• Standing hip CARS x 5 (each direction)  
• Cossack squat x 2 (each side, holding for 10 sec.)  
• Pancake stretch x 20 sec. 
• Cats and camels x 5 (each)  
• Childs pose x 20 sec.  

WORKOUT:
Superset:
• Straddle press walks  3 x 8
• Tuck sit roll-ups 3 x 6 

Triset: 
• Wall assisted straddle handstand slides 3 x 8
• Straddle handstand hold 3 x 3
• Foam roller reverse plank to pike compression 3 x 8 

Triset: 
• Band assisted toe tap - straddle sit  3 x 5 
• Straddle handstand press negative 3 x 3
• Planche plank hold 3 x 30 sec. 

COOL DOWN: 
• Anchored straddle stretch x 30 sec.  
• Frog stretch x 30 sec.  
• Front leg elevated pigeon x 30 sec. (each side)  
• Splits hold x 30 sec.  
• Arms elevated Childs pose x 30 sec.  
• Anchored lat stretch x 30 sec.

• 8-10 min. on cardio machine of choice  
• Wrist stretches x 5 mins 
• Spinal rolls x 3  
• Elephants x 8 (each side)  
• Standing hip CARS x 5 (each direction)  
• Cossack squat x 2 (each side, holding for 10 sec.)  
• Pancake (weighted or unweighted)  x 20 sec. 
• Cats and camels x 5 (each)  
• Childs pose x 20 sec.

- Heel toe strike 
- Breathing in through the nose and out through the mouth 
- Can be performed on treadmill or outdoors

Treadmill Running

- Follow along to the video stretching your wrists

Wrist Stretches

Spinal Rolls

- 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

Standing Hip CARS

Cossack Squat

- Sit in a straddle position with a weight held against your back
- Lean forward as far as you can with the weight on your back
- Hold position

Weighted Pancake

- 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

- 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

Warm-Up

• Straddle press walks  3 x 8
• Tuck sit roll-ups 3 x 6

- Keeping your legs straight and positioned just behind and outside of your hands 
- Move your hands forward and press up
- Lift your feet up and in toward your hands 
- Repeating forward

Straddle Press Walks

Tuck Sit Roll-Ups

Superset

• Wall assisted straddle handstand slides 3 x 8
• Straddle handstand hold 3 x 3
• Foam roller reverse plank to pike compression 3 x 8

Wall assisted straddle handstand slides

Holding your straddle handstand for as long as possible

Straddle Handstand Hold

- Roll forward to a reverse plank position 
- Roll back into a compressed pike

Foam Roller Reverse Plank to Pike Compression

Triset

• Band assisted toe tap - straddle sit  3 x 5 
• Straddle Handstand press negative 3 x 3
• Planche plank hold 3 x 30 sec.

Looping the band around your waist, tap the toes to wrist  and slowly lower down to straddle sit

Band assisted toe taps - straddle sit

- Kick up into a handstand 
- Slowly lower your legs out into a straddle then all the way to the floor

Straddle Press Negative (free standing)

Hands can be slightly turned out and leaning weight forwards so shoulders are past your hands. 
Protraction in the shoulders and keeping your core tight.

Planche Plank Hold

• Anchored straddle stretch x 30 sec.  
• Frog stretch x 30 sec.   
• Front leg elevated pigeon x 30 sec. (each side)  
• Splits hold x 30 sec.  
• Arms elevated Childs pose x 30 sec.  
• Anchored lat stretch x 30 sec.

- 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

- Positioning yourself so that elbows are on the ground and knees are wide
- Sitting into the stretch, opening up your hips

Frog Stretch

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

Front Leg Elevated Pigeon

- Get into the front to back split position and hold

Split Hold

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

Anchored Lat Stretch

Cool Down

W2/D1: Lower Half of Press

Joseane

I could actually complete it. Yay! I love a challenge, too. That's why I love this app

Hayden

W1/D1: Lower Half of Press

I did one round cause my arms were already tired but I love the challenge

Chris

W1/D2: Strength & Core

Repeating week 1 again this week and already seeing major improvements.

Seriously so obsessed with this program and drills. It’s perfect to progress my practice. 🤝✨

W1/D3: Top Half of Press

W2/D2: Strength & Core

Huuuuuge gains. Love this program so so much. 🤸🏽‍♀️✨

W2/D3: Top Half of Press

W3/D1: Lower Half of Press

W3/D2: Strength & Core

This program has changed my handstand game. I was getting really solid holds but now it’s next level. Grateful! 🙏🏽✨

W2/D1: Lower Half of Press

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