Name: Playbook - Taylor Mei - W2/D2 Core & Weight shift
Uploaded: 2022-08-01T13:48:59.915Z
Duration: 45 min
Description: W2/D2 Core & Weight shift

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

W2/D2 Core & Weight shift

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W2/D2 Core & Weight shift

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