Name: Playbook - Taylor Mei - W2/D1
Uploaded: 2024-04-01T13:08:26.840Z
Duration: 45 min
Description: W2/D1

Saleha

WARMUP: 
• Light cardio x 5 min.
• Spinal rolls x 3
• Inchworm to cobra x 5
• Banded shoulder dislocates x 10 (both direction)
• Banded pull-aparts x 10
• Banded front raises (underhand) x 10
• Hanging scap raises x 10
• Scap pushups x 10
• Light DB internal / external shoulder rotation x 8 (each side)

WORKOUT: 
A1: Pull-up + hollow body rockers pyramid
1-10 & 20-2
1 pull-up/20 hollow body rockers
2 pull-ups/18 hollow body rockers
Etc..

B1: Cable close grip pull-down 3 x 10-12
B2: Cable close grip pulldown partials 3 x 6-8

C1: Static 3 pull-up hold 3 x 1 (10 seconds)
C2: Pull-ups 3 x max (go right into this after your hold)

D1: Assisted pull-ups 3 x 15-20 (higher rep, focus on the squeeze at the top)
D2: DB light rear delt flys 3 x 15-20

Core:
• Plank seasaw 3 x 10
• Hanging leg raises 3 x 10
• DB starfish crunches 3 x 10 (each side)

• Light cardio x 5 min.
• Spinal rolls x 3
• Inchworm to cobra x 5
• Banded shoulder dislocates x 10 (both direction)
• Banded pull-aparts x 10
• Banded front raises (underhand) x 10
• Hanging scap raises x 10
• Scap pushups x 10
• Light DB internal/external shoulder rotation x 8 (each side)

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

Treadmill Running

Spinal Rolls

Inchworm to Cobra

Banded Shoulder Dislocates

- 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

Banded Front Raises (underhand)

- Hang from a bar with your shoulder unactivated
- Activate your shoulders and scapula lifting your body up and releasing to lower back down

Hanging Scap Retractions

- Get into a high plank position 
- Activate your scapula elevating and then lowering your body

Scap Pushups

Light DB Internal & External Shoulder Rotation

Warm Up

1-10 & 20-2:
1 pull-up/20 hollow body rockers
2 pull-ups/18 hollow body rockers
3 pull-ups/16 hollow body rockers
Etc..

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

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

Hollow Body Rockers

Pull Up + Hollow Body Pyramid

B1: Cable close grip pull-down 3 x 10-12
B2: Cable close grip pulldown partials 3 x 6-8

Cable Close Grip Pulldown

Cable Close Grip Pulldown Partial

Superset

C1: Static 3 pull-up hold 3 x 1 (10 seconds)
C2: Pull-ups 3 x max (go right into this after your hold)

Static Pullup 3 Hold

D1: Assisted pull-ups 3 x 15-20 (higher rep, focus on the squeeze at the top)
D2: DB light rear delt flys 3 x 15-20

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted Pull-Ups

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

DB Bent Over Rear Delt Fly

• Plank seasaw 3 x 10
• Hanging leg raises 3 x 10
• DB starfish crunches 3 x 10 (each side)

- Start in a low plank position, core tight throughout the movement 
- Take small steps backward until you are in and extended low plank position 
- Take small steps back to starting position 
- Repeat for time or reps

Plank Seesaw

- Hang from a bar
- Tuck your knees up in a controlled manner

Hanging Tuck Leg Raises

- 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

Core

W2/D1

I really enjoy evey exercise and every level despite the fact that all of them as challenging

This is going to be great cross training for climbing, really pleased that it’s hitting on a lot of my needs.

Jenny

Great burn! Definitely made me want to push myself to a good limit with this one!

Nate

W1/D1

Oh boy, those core series after strength trainings should be forbidden 😂 everything on fire, great one! 🔥

W2/D1

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