Name: Playbook - Taylor Mei - W2/D2
Uploaded: 2024-04-01T13:08:26.750Z
Duration: 30 min
Description: W2/D2

So great feeling I can push myself today more even in my life and studies thanks

Vishnu

Carrie

The new go to routine, for the evening. Effective & Efficient!

Rodney Scott Carluccio

Laurie Weiler

WARM UP: 
1 min. Inchworm to lunge 
30 sec. Elephants 
30 sec. Cats and camels 

WORKOUT:
A1: Thrusters  3 x 30 sec.
A2: Alt lunge to OH press 3 x 30 sec. 
A3: Mountain climbers 3 x 30 sec. 
A4: 30 sec. rest 

B1: Lateral raise complex 3 x 30 sec. 
B2: Frog squats 3 x 30 sec.
B3: Alt lateral lunge w front raise 3 x 30 sec. 
B4: 30 sec. rest

C1: Ab kick throughs 3 x 30 sec. 
C2: Hand release pushups 3 x 30 sec. 
C3: Alt deadlift - squat 3 x 30 sec.
C4: 30 sec. rest

D1: Squat 1 1/2 rep 3 x 30 sec. 
D2: Lunge hold w rainbows 3 x 30 sec.
D3: Alt single leg raises 3 x 30 sec.
D4: 30 sec. rest

COOL DOWN: 
30 sec. deep squat hold    
15 sec. 90-90 hip openers 
15 sec. table top rocks

1 min. Inchworm to lunge 
30 sec. Elephants 
30 sec. Cats and camels

-standing tall, bend at the waist and place your hands on the floor 
-walk your hands out until your body is in a plank position 
-bring your leg forward into a low lunge
-repeat on the other side

Inchworm to Lunge

- 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 on your hands and knees with your hands under your shoulders
- Press your shoulder blades towards the sky as you drop your head 
- Raise your head pressing your abdomen down 
- Repeat back and forth

Cat & Camel

WARM UP

A1: Thrusters  3 x 30 sec.
A2: Alt lunge to OH press 3 x 30 sec. 
A3: Mountain climbers 3 x 30 sec. 
A4: 30 sec. rest

-standing shoulder width apart, lower down into a low squat 
-while standing back up, press one arm overhead into a press. 
-repeat with the opposite side

Thrusters

-standing tall, step back with one leg into a lunge until your legs are 90 degrees, repeat on the opposite side 
-at the top of the lunge, perform a overhead press with both arms

Alt Lunge to OH Press

- Keep your hands underneath your shoulders
- Bring one knee forward followed by the other
- Keep your hips squared

Mountain Climbers

Circuit

B1: Lateral raise complex 3 x 30 sec. 
B2: Frog squats 3 x 30 sec.
B3: Alt lateral lunge w front raise 3 x 30 sec. 
B4: 30 sec. rest

-standing with your feet shoulder width apart and your arms out.
-lower one arm, then the other, then lower both at the same time

Lateral Raise Complex

- Get in to a low squat position and grab your ankles with your hands
- Holding your ankles raise your butt up and straighten your legs as your head drops towards the ground 
- Lower your butt back to the starting position as your head rises back up

Frog Squats

-stand with your feet under you
-step wide out to one side and lower on that leg into a lateral lunge 
-at the same time, while lowering into the lateral lunge, raise your arms out in front of you

Alt Lateral Lunge w/ Front Raise

C1: Ab kick throughs 3 x 30 sec. 
C2: Hand release pushups 3 x 30 sec. 
C3: Alt deadlift - squat 3 x 30 seconds
C4: 30 sec. rest

Ab Kickthroughs

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Place hands back on the floor 
- Extend your elbows to press your chest off the floor back to starting position

Hand Release Pushups

Alt DB Deadlift - Squat

D1: Squat 1  1/2 rep 3 x 30 sec. 
D2: Lunge hold w rainbows 3 x 30 sec.
D3: Alt single leg raises 3 x 30 sec.
D4: 30 sec. rest

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Push half way up, lower back down
- Stand up out of squat to full hip extension

BW 1 1/2 rep Squats

-with your feet under you, step back into a lunge stance with one leg, making a straight line from your toe to you head
-move your arms in a "rainbow" motion above your head while holding the lunge stance

Lunge Hold w/Rainbows

- Lift your legs off the floor slightly, bracing your core muscles 
- Alternately lifting one leg and lowering the other for several repetitions

Single Leg Raises

30 sec. Deep squat hold    
15 sec. 90-90 hip openers 
15 sec. Table top rocks

- Hold onto the rack/rig for stability if you need to
- Shoot your hips back and down into a deep squat position
- Hold

Deep Squat Hold

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating knees and your body 180 degrees and your knees in opposite 90’s

90-90 Hip Openers

Table Top Rocks

COOL DOWN

W2/D2

Amanda

Katie

Megan

W1/D1

So great! Consistency = fast results with these simple workouts. Thanks T!!

Inez

W1/D2

Great workout! Just missing the video for alt. Lunge and donkey kick in the 5th set.

W1/D3

W2/D1

A routine that will make you chuckle, based off of the names of the workouts… “Bridge Glute Skull Crusher” 💪💪💪

W2/D3

I enjoyed this one! Almost broke into the running man, with one of exercise’s.

W2/D2

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