Name: Playbook - Taylor Mei - W2/D2
Uploaded: 2024-04-01T13:08:26.844Z
Duration: 45 min
Description: W2/D2

Daniah Syed

Wonderful to find myself progressing! Ty Little T!

Sonali

A1: Modified pushups 4 x 10

B1: Seated Military press 3 x 12
B2: Single arm high plank hold 3 x 15 seconds

C1: Incline pushups 3 x 10
C2: Plate front raises 3 x 12

D1: Modified pushup pulses 3 x 10
D2: High plank leg taps 3 x 10

E1: Side plank rotations   3 x 10
E2: SB deadbugs  3 x 12
E3: Reverse crunches  3 x 15
E4: Hollow body hold 3 x 30 seconds

- From kneeling 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

Modified Pushups

B1: Seated Military press 3 x 12
B2: Single arm high plank hold 3 x 15 seconds

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead

Seated military press

- Hold a high plank position using only one arm 
* Work both sides

Single arm high plank hold

Superset

C1: Incline pushups 3 x 10
C2: Plate front raises 3 x 12

- Get into a push-up position with your hands elevated on a box or step
- Perform a push-up

Incline Pushups

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

D1: Modified pushup pulses 3 x 10
D2: High plank leg taps 3 x 10

- Get into a modified push-up position 
-Lower towards the ground and perform pulses in the low position

Modified pushup pulses

- Get into a high plank position 
- Alternating arms raise and rotate one arm to the side tapping your leg before alternating to the other arm.

High plank leg taps

E1: Side plank rotations   3 x 10
E2: SB deadbugs  3 x 12
E3: Reverse crunches  3 x 15
E4: Hollow body hold 3 x 30 seconds

- Get into a side elbow plank 
- Rotate your upper arm and tuck you arm back and forth from tucked to open position

Side plank rotations

-Holding a stability bad between your hands and knee alternate dead bugs

SB deadbugs

- Place your arms extended by your sides 
- Raise your legs off the ground 
- Pull your knees into your chest lifting your hips off the ground
- Lower your hips and extend your legs back out

Reverse Crunches

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

Hollow Body Hold

Circuit

W2/D2

Some exercises I found nearly impossible to do. I tried and got maybe one or two(: the explanation on some I don’t really get or understand. Details missing. I’ll keep attempting.

Angela

Sara

I feel awesome and great! Doing this workout at the gym does make a huge difference with my motivation to complete the whole program

Siti Afifah

W1/D1

Abigail

W1/D2

Aigerim

Amazing workout, I'm already starting to feel progress in my pushups. Also, fitball planks! They are🔥, can't believe I didn't know they were a thing roll today. Thanks)

Alisa

Heike

W2/D1

W3/D1

Lili

When I got to the core part of the workout I was already dead...🥵🔥🔥 
Another great workout 💪

Maddie

Super! But the last Video is not the correct one

Nadine

W3/D2

The circuit was brutal 🥵 my shoulders are in paaiiin but in a good way haha

W4/D1

This week was like marginally harder than previous, I definitely can't do 4 sets of 15 pushups yet, so I guess I will repeat week at least 5-6 times 🥵

W2/D2

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