Name: Playbook - Taylor Mei - W2/D1
Uploaded: 2024-04-01T13:08:26.831Z
Duration: 45 min
Description: W2/D1

Aigerim

Amazing workout, I'm already starting to feel progress in my pushups. Also, fitball planks! They are🔥, can't believe I didn't know they were a thing roll today. Thanks)

Alisa

Heike

Hannah

Quick chest and triceps session. Great when in a time crunch. Effective too. Plank commandos were tough after all the chest press and OH extension.

Sonali

A1: Pushup negatives 4 x 8 

B1: DB iso chest press 3 x 8
B2: Bench tricep dips 3 x 12 

C1: DB incline chest flys 3 x 12
C2: DB incline close grip chest press 3 x 10 

D1: Plank commandos 3 x 8
D2: DB OH tricep extensions 3 x 12 

E1: Starfish crunches 3 x 12
E2: SB Plank hold (feet on ball) 3 x 30 seconds
E3: SB Plank hold (elbows on ball) 3 x 30 seconds
E4: Oblique toe taps 3 x 15
E5: Leg raises 3 x 15

- Get in to a push-up position
- Lower yourself to the ground slowly 
- Place you knees on the ground once at the bottom
- Press yourself back up and get into the starting position

Pushup Negatives

B1: DB iso chest press 3 x 8
B2: Bench tricep dips 3 x 12

- Lay on a flat bench with a dumbbell in each hand at the pressing position. 
- With one arm only perform chest presses for desired reps as the other arm maintains the ready position

Db iso chest press

- With your hands on the edge of a box just outside body width and your body suspended off the edge lower your body down along the bench or box keeping your elbows behind you
- Press your self back up to the starting position using your triceps as the primary mover

Bench Tricep Dips

Superset

C1: DB incline chest flys 3 x 12
C2: DB incline close grip chest press 3 x 10

- Keep bend in elbow constant throughout the full ROM
- Achieve a good stretch at the bottom

Db incline chest flys

-Hold a dumbbell in each hand with the dumbbells together in a neutral hand position while on an incline bench
-Press the dumbbells up to full arm extension and contraction

Db incline close grip chest press

D1: Plank commandos 3 x 8
D2: DB OH tricep extensions 3 x 12

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

Plank Commandos

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB OH Tricep Extension

E1: Starfish crunches 3 x 12
E2: SB Plank hold (feet on ball) 3 x 30 seconds
E3: SB Plank hold (elbows on ball) 3 x 30 seconds
E4: Oblique heel taps 3 x 15
E5: Leg raises 3 x 15

- Keeping both your arms and legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish Crunches

- With your feet on a stability ball hold a high plank

SB high plank hold (feet on ball)

SB Plank Hold ( elbows on ball)

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Oblique Heel Taps

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Lying Leg Raises

Circuit

W2/D1

Some exercises I found nearly impossible to do. I tried and got maybe one or two(: the explanation on some I don’t really get or understand. Details missing. I’ll keep attempting.

Angela

Sara

I feel awesome and great! Doing this workout at the gym does make a huge difference with my motivation to complete the whole program

Siti Afifah

W1/D1

Abigail

W1/D2

Daniah Syed

Wonderful to find myself progressing! Ty Little T!

W2/D2

W3/D1

Lili

When I got to the core part of the workout I was already dead...🥵🔥🔥 
Another great workout 💪

Maddie

Super! But the last Video is not the correct one

Nadine

W3/D2

The circuit was brutal 🥵 my shoulders are in paaiiin but in a good way haha

W4/D1

This week was like marginally harder than previous, I definitely can't do 4 sets of 15 pushups yet, so I guess I will repeat week at least 5-6 times 🥵

W2/D1

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