Name: Playbook - Taylor Mei - W2/D2 Phase 2: Day 2
Uploaded: 2024-04-01T13:08:27.031Z
Duration: 45 min
Description: W2/D2 Phase 2: Day 2

Warm-up:  
• Standing hip rotations x 10 (each direction)  
• Elephants x 8 (each side)  
• Front leg elevated pigeon stretch x 20 seconds  
• Banded pull aparts x 15  
• Banded OH shrugs x 15  
• Baby bridges x 3  
• Downward dog - cobra x 5  
• Splits x 30 seconds (both sides, and middles)  
• Wrist stretch x 3-5 min

Day 2:  
A1: Pbar bent arm straddle press 3 x 5  
A2: Pbar straddle sit hold 3 x 15-30 seconds
  
B1: Band assisted toe taps 3 x 5-8  
B2: Band assisted straddle roll-ups 3 x 5-8
 
C1: Jump entry to straddle handstand 3 x 3  
C2: Wall assisted straddle handstand hold 3 x 30 seconds

Warm-up:  
• Standing hip rotations x 10 (each direction)  
• Elephants x 8 (each side)  
• Front leg elevated pigeon stretch x 20 seconds  
• Banded pull aparts x 15  
• Banded OH shrugs x 15  
• Baby bridges x 3  
• Downward dog - cobra x 5  
• Splits x 30 seconds (both sides, and middles)  
• Wrist stretch x 3-5 min

- Stand on one leg as you raise one knee into the air and rotate your knee externally and internally
- Work both sides

Standing Hip Rotations

- Stand in a stagger stance 
- Hinge at the waist and bend the back leg slightly as you swing your arms forward in an elephant trunk manner
- Work both sides

Elephants

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

Front Leg Elevated Pigeon

- 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

- Holding the band overhead
- Shrug your shoulders up and down with control

Banded OH Shoulder Shrugs

- 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

Downward dog to cobra

- Get into the front to back split position and hold

Splits

- Follow along to the video stretching your wrists

Wrist Stretches

Warm-Up

A1: Pbar bent arm straddle press 3 x 5  
A2: Pbar straddle sit hold 3 x 15-30 seconds

Pbar Bent Arm Straddle Press

Pbar Straddle Sit Hold

Superset

B1: Band assisted toe taps 3 x 5-8  
B2: Band assisted straddle roll-ups 3 x 5-8

- Attach a band to a high position and place it around your waist as you are in a pike position
- Raise up onto your hands and tap your feet to your wrist

Banded Toe Taps

Band Assisted Straddle Roll-ups

C1: Jump entry to straddle handstand 3 x 3  
C2: Wall assisted straddle handstand hold 3 x 30 seconds

Jump Entry to Straddle Handstand

- Get into a wall assisted handstand position 
- Slide your feet out into a wall assisted straddle position

Wall Assisted Straddle Handstand Hold

W2/D2 Phase 2: Day 2

Hayden

Great workout Taylor! 😄 Simple but effective, keep this up as many times a week as you say and improvements and strength will increase!

Bill

Chris

W1/D1 Phase 1: Day 1

Complex, hard hitting, to the point workouts that challenge and stretch my flexibility, endurance and strength; love every second of it!!

Holly

Great Taylor, the elevated straddle holds were the most challenging! 😄

W1/D2 Phase 1: Day 2

Awesome T! Nice touch the handstand freeholds at the end! Accidentally did against a wall 😅

W1/D3 Phase 1: Day 3

Realising how tough straddle lifts and core compression is!

W2/D1 Phase 2: Day 1

I need still more strenght to do straddle sit hold on the floor. Maybe I should return to earlier trainings, also because I couldn' t have done 3 of these / week? Otherwise, very nice workout, I love them!

I completed 2 rounds! I'm getting stronger but I'm not quite there yet! I love the challenge. Thank you!

W2/D2 Phase 2: Day 2

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