Name: Playbook - Taylor Mei - W2/D2 Core & Weight shift
Uploaded: 2024-04-01T13:08:26.976Z
Duration: 45 min
Description: W2/D2 Core & Weight shift

Did this workout with my 9 yr old niece who’s in gymnastics/cheer! Great workout for both of us, she even does some of these exercises in her class too(: 💪🏼 🧘🏼‍♀️

Sheri

Alternatives with no equipment would be perfect 👍🏼

Jessy

I had to modify the v-ups. I can’t do those with straight legs yet. I pull my knees in parallel with the floor instead. The warmups seem like a lot and the cooldown seems too quick. I’m already noticing my donkey kicks are better.

Jheri

Carla

Always the best workouts, challenging and fun!

Sofia

Still struggling with the v-snaps but I got more in than last week!  🥳 Happy Friday!

Aylin

Holly

It was great but I was dying at the V-snaps😂 I just can't do them hahah😭

Mailin

Leaning high planks 10 reps isn’t very clear! Is it ten seconds hold? Or lean back n forth ten times? Or both? Otherwise enjoyed it!

Jaclyn

Anna

So good! Question about the high plank leans though. Does the 10 reps mean I'm holding it for only 10 seconds? Thank you!

Katie

I really felt it 😅😅
The high plank leans says 10 reps, but doesn’t say how long you are supposed to hold it.. 
Also I asked before about the music (I think I noticed during one of the workouts that the music was not playing and you mentioned that it’s not supposed to so people can listen  to the music they like), this workout actually had the same music that is on your YouTube workout tutorials - perhaps it was uploaded by mistake.. thought I’d let you know 🙂

Warm up:
- Wrist stretches  3-5 min. 
- Foam rolling of lats & hamstrings  3-5 min. 

Workout:
- Hollow body rockers  3 x 10-20 
- Superman rockers  3 x 10-20 

- Stability ball low plank  3 x 10-30 sec.
- Donkey kicks  3 x 8-10 

- High plank leans  3 x 8-10 
- Straight arm / straight leg crunches  3 x 12-15

Stretches: 
- Arms elevated child's pose  10-30 sec. 
- Foam roller shoulder flexion  10-30 sec.

- Wrist stretches  3-5 min. 
- Foam rolling of lats & hamstrings  3-5 min.

-Perform various wist stretches shown in video

Wrist stretches

Foam roll lats

Foam roll hamstrings

Warm up

- Hollow body rockers  3 x 10-20 
- Superman rockers  3 x 10-20

-Get into the hollow body position 
-Using your abs initiate a rock back and forth while holding the position

Hollow body rockers

-Lay on your stomach in the superman position 
-Rock front to back safely

Superman rockers

Superset 1

- Stability ball low plank  3 x 10-30 sec.
- Donkey kicks  3 x 8-10

-Hold yourself in an elbow or Low plank with your arms on a stability ball

Stability ball low plank

-Stand on your hands and feet with bent legs 
-Press up with your legs quickly so that your legs come off the ground and you are in a partial handstand 
-Land safely

Donkey kicks

Superset 2

- High plank leans  3 x 8-10 
- Straight arm / straight leg crunches  3 x 12-15

-Get into a high plank position 
-Lean forward on your hands until your shoulders are in front of your hands
-Hold position

High plank leans

- Lay on your back with your arms and legs elevated of the ground
- Raise your legs up and your hands towards your feet in a v-up position

V-snaps

Superset 3

- Arms elevated child's pose  10-30 sec. 
- Foam roller shoulder flexion  10-30 sec.

- Get into a child's pose with your arms placed on a box or object keeping your torso elevated.
-Apply some downward tension stretching your shoulders

Arms elevated child’s pose

-Stand in front of a wall with your arms elevated and bent at 90 degrees with your upper arm parallel with the floor
-Place a foam roller between your wrists and the wall
-Press your arms up into an overhead position allowing the foam roller to roll down your arm

Foam roller shoulder flexion (wall)

Cool down stretches

W2/D2 Core & Weight shift

Not a fan of body weight skull crushers, difficult to figure out lol

Leanne

These upper body workouts leave me weak but feeling powerful 💪

Yizelle

An option to have voice over to talk through each exercise would be great! I get it's not necessary everytime, but it would be nice to have the option to toggle that on so you can follow along the reps!

Angela

W1/D1 Core & Upper body strength

a lot of the movements were awkward and hard to learn. Probably not the best choice of exercises for the 2nd day of a program. Very demoralising to continue the program now

Great workout!! The first set of each workout was the hardest, but actually got a little each time, afterwards! <3

Ari Wofford

I loved it. A few observations 
- I don’t understand the music , it’s repetitive and only one video has it
- the instructions could be more precise and detailed.

Erika

W1/D2 Core & Weight shift

Kamila

Darshan

Gonia

W1/D3 Core & Beginning inversion drills

Prone hold: the description is different from the video. Should I just hold then lower to ground or should I follow the description and inchworm back to starting position? Thank you!

Dori

Nadine

W2/D1 Core & Upper body strength

Good 😊 pleasant for some alternatives for the warm up streching when no equipment

W2/D3 Core & Beginning inversion drills

more description on what we should feel where when doing these exercises and what it’s strengthening

Lyric

Killer workout! Loved it. The wall handstands were so fun/horrible. I had to modify the plank push-ups and had my hands on a chair. I had never done log rolls, I really liked those. I thank you for those cshaped tspine stretches they felt amazing.

It was really hard this one but sooo good🤌🏽

W3/D1 Core & Upper body strength

Kylee

I had to modify those planche push-ups but I am feeling stronger. I think I’ll get my handstand by the end of this! Not bad for someone about to hit 40 in 2 weeks!

So good! The progression is great and I can feel every week stronger! Thanks

W3/D2 Core & Weight shift

Almost completed the core drill with no stops! We're in here!

Chris

I’m starting to see my handstand come together.

W3/D3 Core & Beginning inversion drills

I had to modify my modified plank push-ups. Those are so hard. And the hand stand wall walks I thought were the hardest things to do until I got to the pike push-ups. Enjoyed it!

Awesome still struggling in the log rolls but I know practice makes perfect!💯👍🏻😊

Stephanie

Yasss!!!! Got all the reps in today, but those p-tucks are so hard!!!!!! Getting stronger, thank you ❤️

W2/D2 Core & Weight shift

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