Name: Playbook - Taylor Mei - W2/D2: Strength & Core
Uploaded: 2024-04-01T13:08:26.762Z
Duration: 45 min
Description: W2/D2: Strength & Core

Warm-Up:  
• 8-10 min. on cardio machine of choice  
• Spinal rolls x 3  
• Inchworm to cobra x 5  
• Internal and external rotations x 10 (each direction)  
• DB rear delt fly (light weight) x 15

WORKOUT:
 Superset: 
 •  DB drop set press 4 x 10-15
 •  DB pause rep lateral raises 4 x 10-12

•  Pushup & hanging leg raise pyramid 1-10 & 10-1
(1 pushup 10 leg raises, 2 pushups 9 leg raises, etc.)

Superset: 
•  Pike pushups 3 x 10-12
•  Stability ball roll out to pike handstand 3 x 10

Core: 
•  Reverse plank 3 x 45 sec.
•  Side plank crunches 3 x 15 sec. 
•  Starfish crunches 3 x 20
•  Leg raises 3 x 20
•  Planche Plank  3 x 45 sec.

Cool down:  
• Weighted straddle stretch x 30 sec.  
• Front leg elevated hamstring stretch x 30 sec.(each side) 
• Front leg elevated pigeon x 30 sec. (each side)  
• Single leg frog stretch x 30 sec. (each side)  
• Splits hold x 30 sec. 
• Arms elevated Childs pose x 30 sec. 
• Baby bridges x 5

• 8-10 min. on cardio machine of choice  
• Spinal rolls x 3  
• Inchworm to cobra x 5  
• Internal and external shoulder rotations x 10 (each direction)  
• DB rear delt fly (light weight) x 15

- 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

Light DB Internal & External Shoulder Rotation

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

DB Bent Over Rear Delt Fly

Warm-Up:

•  DB drop set press 4 x 10-15
 • DB pause rep lateral raises 4 x 10-12

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

*Perform these in a drop set format for this superset! Start with your heaviest weight at full reps, decrease the weight each round.

DB Shoulder Press (drop set)

Pausing at the top of the lateral raise for 1-2 seconds

DB pause lateral raise

Superset

•  Pushup & hanging leg raise pyramid 1-10 & 10-1
(1 pushup 10 leg raises, 2 pushups 9 leg raises, etc.)

- 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

- Hang from a bar
- Lift your legs up in a straddle position bringing your glutes to the bar

Hanging Straddle Leg Raises

Pushup & Hanging Leg Raise Pyramid

•  Pike pushups 3 x 10-12
•  Stability ball roll out to pike handstand 3 x 10

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Pushup

Placing shins/knees on the ball with hands on the  ground, push the ball away so your body is extended.  Maintain a tight core & glutes to avoid any arching

Stability ball roll out - pike handstand

•  Reverse plank 3 x 45 sec.
•  Side plank crunches 3 x 15 sec. 
•  Starfish crunches 3 x 20
•  Leg raises 3 x 20
•  Planche Plank  3 x 45 sec.

- Sit and place your hands on the ground behind you 
- Elevate your body off the ground until it is straight 
- Hold this reverse plank position

Reverse Plank Hold

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Work both sides

Side Plank Crunches

- 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

- 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

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

Core

Cool down:  
• Weighted pancake x 30 sec. 
• Front leg elevated hamstring stretch x 30 sec.(each side) 
• Front leg elevated pigeon x 30 sec. (each side)  
• Single leg frog stretch x 30 sec.(each side)  
• Splits hold x 30 sec. 
• Arms elevated Childs pose x 30 sec.  
• Baby bridges x 5

- 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

- Place the heel of your foot on top of a box/bench
- Hinge forward at the hips, stretching your hamstring
- Repeat on the opposite side

Front Leg Elevated Hamstring Stretch

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

Front Leg Elevated Pigeon

- One leg extended while the other leg is bent 
- Sit back into the stretch

Single Leg Frog Stretch

- Get into the front to back split position and hold

Split Hold

- 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

- Get on your knees holding a band overhead
- Lean back into a kneeling bridge without going all the way to the ground
- Return to the starting position

Baby Bridges

Cool Down

W2/D2: Strength & Core

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.

Valérie Montpetit

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

W1/D3: Top Half of Press

Looooove this program! Every week I improve.

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

W2/D1: Lower Half of Press

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/D2: Strength & Core

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