Name: Playbook - Taylor Mei - W2/D1
Uploaded: 2023-01-02T14:10:42.268Z
Duration: 45 min
Description: W2/D1

Day 1: Upper Body & Core 
45-60 seconds rest unless otherwise stated 

Circuit 1: 
- Chin-ups 3 x 10-12 
- Feet elevated inverted row 3 x 10 (each side) 

Circuit 2: 
- Banded single leg front lever hold 3 x 10 sec 
- TRX bicep curls 3 x 12
- Diamond push-ups 3 x 12 

Circuit 3: 
- Tuck front lever negatives 3 x 5 
- Pike tiger bend pushups 3 x 8-10

Core: 
- Static toes to bar 3 x 10 sec 
- Hanging windshield wipers 3 x 10 (each side) 
- Ab rollers 3 x 10

- Chin-ups 3 x 10-12 
- Feet elevated inverted row 3 x 10 (each side)

Chin-Ups

- Position a bar about waist height
- With your heels elevated and your arms fully extended  
- Your body should be hanging below the bar
- Flexing the elbows, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Feet Elevated Inverted Row

Circuit 1

- Banded single leg front lever hold 3 x 10 sec 
- TRX bicep curls 3 x 12
- Diamond push-ups 3 x 12

- Using assistance from a band looped around your hips
- Hang in a single leg tuck position underneath the Pbar

Banded SL Tuck Front Lever Hold

- Holding a TRX strap in each hand
- Pull your body up toward the handles by curling the handles
- Use your biceps to pull yourself up
- Slowly lower your body back down while keeping your feet in place the entire time

TRX Bicep Curls

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms to come up

Diamond Pushups

Circuit 2

- Tuck front lever negatives 3 x 5 
- Pike Tigerbend pushups 3 x 8-10

- Pull yourself into a Pbar front lever position on the bar
- Lower your legs as slow as possible

Tuck Front Lever Negatives

- Start in a pike position 
- Lower your head down toward the floor by bending your elbows
- Shift your weight back until your forearms are on the ground
- Drive your weight forward 
- Push up to starting

Pike Tigerbend Pushups

Circuit 3

- Static toes to bar 3 x 10 sec 
- Hanging windshield wipers 3 x 10 (each side) 
- Ab rollers 3 x 10

- Start by hanging on the bar, and focus on activating your core 
- Curl your legs up until your feet touch the bar

Static Toes to Bar

- Hang from a bar 
- Circle your legs up and around from one side to the other
- Reverse the circle back the opposite direction on the next rep

Hanging Windshield Wipers

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

Ab Wheel Rollout

Core

W2/D1

Best callisthenics workout I have tried. Good level of challenge for someone relatively strong but not familiar with callisthenics

Jana

Had to modify some of these workouts since it’s above my level- but wanted to give it a shot! Eventually I will be able to do it all!

Laurie Weiler

Javier Castillo

W1/D1

Good level of challenge again! The mobility really showed me up though... confirmed why it's my choice of goal for the year

I feel like I am getting more range of motion doing these workouts. Not all the way down like you but I’m getting better/stronger ☺️

I have none or little mobility
I need easier ways to do the mobility routine 

Besides that this training was good ;)

Masa

W1/D2

Do you have any easier progressions for the straddle sit ups? My flexibility let's me down on those

There are moviments like pbar straddle that we don't have enough mobility or strength.. put some videos with Basic movements to accomplish the final movement, I think it'll help us a lot

Karla

W1/D3

Stephanie

Love!!! Right at my level just pushing me out of my comfort zone 🙂

W1/D4

W2/D2

W2/D3

Love as always! I liked the longer core session at the end

W2/D4

W3/D1

W3/D2

W3/D3

W3/D4

W4/D1

W4/D2

It was hard, but refreshing at the same time...some of the exercises I can't really do yet, but felling stronger 💪

W2/D1

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