Name: Playbook - Taylor Mei - W2/D1
Uploaded: 2024-04-01T13:08:26.674Z
Duration: 30 min
Description: W2/D1

Carrie

Rodney Scott Carluccio

WARM UP: 
1 min. Jumping jacks  
30 sec. High plank to opposite toe tap 
30 sec. Banded pull aparts 

Workout:
B1: Reverse Lunges w/ Tricep Kickbacks  3 x 30 sec. 
B2: Diver pushups 3 x 30 sec. 
B3: Deadbug chest flys 3 x 30 sec. 
B4: 30 sec. rest 

C1: Kneeling alt shoulder press 3 x 30 sec.
C2: Low plank reaches 3 x 30 sec.
C3: Jump squats 3 x 30 sec.
C4: 30 sec. rest

D1: Clap jacks 3 x 30 sec. 
D2: alt lunge - squat  3 x 30 sec. 
D3: Pushups 3 x 30 sec. 
D4: 30 sec. rest

COOL DOWN: 
15 sec. Lateral side reaches  
15 sec. Thomas stretch  
15 sec. Butterfly stretch 
15 sec.  Cobra stretch

1 min. Jumping jacks  
30 sec. High plank to opposite toe tap 
30 sec. Banded pull aparts

- Start by standing with your feet together   
- In one motion, jump your feet out to the side and raise your arms above your head
- Immediately reverse the motion by jumping back to the starting position
- Increase speed as you feel comfortable

Jumping Jacks

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot
- Alternating sides

High Plank to Opposite Toe Taps

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

WARM UP

B1: Reverse Lunges w/Tricep Kickbacks  3 x 30 sec. 
B2: Diver pushups 3 x 30 sec. 
B3: Deadbug chest flys 3 x 30 sec. 
B4: 30 sec. rest

-hinging slightly forward at the waist, perform a reverse lunge, alternating sides
-at the same time, extend your arms back into a tricep kickback

Reverse Lunges w/Tricep Kickbacks

- Begin with your hands and feet shoulder-width apart, and your hips raised so that your body forms an inverted V. 
-Keeping your shoulder lowered away from your ears, bring your chest forward between your hands as you bend your arms. 
- Continue to glide through as you straighten your arms and bring your chest up.

Diver Pushups

-laying on the ground on your back, raise your legs up, engaging your core, bending your knees 
- while holding your legs up, extend your arms out into a chest fly

Deadbug Chest Flys

Circuit

C1: Kneeling alt shoulder press 3 x 30 sec.
C2: Low plank reaches 3 x 30 sec.
C3: Jump squats 3 x 30 sec.
C4: 30 sec. rest

-starting on the ground in a kneeling position, position your arms in a press position 
-perform an alternating shoulder press

Kneeling Alt Shoulder Press

- 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

- 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

D1: Clap jacks 3 x 30 sec. 
D2: Alt lunge - squat  3 x 30 sec. 
D3: Pushups 3 x 30 sec. 
D4: 30 sec.

-start by standing with your feet together
-in one motion, jump with your feet out to the side along with your arms, clapping your hands together as your bring your feet back in together.

Clap Jacks

-standing shoulder width apart, step back with the first foot and lower down until knees are 90 degrees
-extend your legs, stepping back into the starting position and perform a squat 
-repeat on the other side

Alt Lunge - Squat

- 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

15 sec. Lateral side reaches  
15 sec. Thomas stretch  
15 sec. Butterfly stretch 
15 sec.  Cobra stretch

-standing with your feet wide, take one arm above your head while and stretch your side body.
-repeat on the other side

Lateral Side Reaches

-laying on your back with one leg extended, bring your other leg with your knee bent up towards your chest, hold for a stretch.
-switch sides to stretch the other side

Thomas Stretch

- Seated with the soles of your feet together and knees out
- Gently press down on your knees

Butterfly Stretch Hold

-laying on our stomach, hands by your rib cage, push up and away from the floor, straightening your arms. 
-hold for time

Cobra Stretch

COOL DOWN

W2/D1

Amanda

Katie

Megan

W1/D1

So great! Consistency = fast results with these simple workouts. Thanks T!!

Inez

W1/D2

Great workout! Just missing the video for alt. Lunge and donkey kick in the 5th set.

W1/D3

So great feeling I can push myself today more even in my life and studies thanks

Vishnu

W2/D2

A routine that will make you chuckle, based off of the names of the workouts… “Bridge Glute Skull Crusher” 💪💪💪

W2/D3

I enjoyed this one! Almost broke into the running man, with one of exercise’s.

W2/D1

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