Name: Playbook - Taylor Mei - W2/D2
Uploaded: 2024-04-01T13:08:26.857Z
Duration: 45 min
Description: W2/D2

Warm Up: 
• Light cardio x 5 min.
• Spinal rolls x 3
• Inchworm to cobra x 5
• Banded shoulder dislocates x 10 (both direction)
• Banded pull-aparts x 10
• Banded front raises (underhand) x 10
• Hanging scap raises x 10
• Scap pushups x 10
• Light DB internal/external shoulder rotation x 8 (each side)

Workout: 
A1: Weighted pull-ups 5 x 3

B1: Machine high row 3 x 10-12 (2 second pause)

C1: Cable face pulls 3 x 15
C2: Cable lat pulldown 3 x 10-12

D1: DB hammer curls 3 x 15
D2: EZ bar curls 3 x 8 (slow 5 second lower)

Core:
• Low plank reaches 3 x 15 (each side)
• Alt single leg v-snaps 3 x 10 (each side)
• Straight arm straight leg crunches 3 x 20
• Hanging oblique tuck leg raises 3 x 10 (each side)
• Hanging L-sit hold 3 x 15 seconds

• Light cardio x 5 minutes
• Spinal rolls x 3
• Inchworm to cobra x 5
• Banded shoulder dislocates x 10 (both direction)
• Banded pull-aparts x 10
• Banded front raises (underhand) x 10
• Hanging scap raises x 10
• Scap pushups x 10
• Light DB internal/external shoulder rotation x 8 (each side)

- Heel toe strike 
- Breathing in through the nose and out through the mouth 
- Can be performed on treadmill or outdoors

Treadmill Running

Spinal Rolls

Inchworm to Cobra

Banded Shoulder Dislocates

- 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

Banded Front Raises (underhand)

- Hang from a bar with your shoulder unactivated
- Activate your shoulders and scapula lifting your body up and releasing to lower back down

Hanging Scap Retractions

- Get into a high plank position 
- Activate your scapula elevating and then lowering your body

Scap Pushups

Light DB Internal & External Shoulder Rotation

Warm Up

Weighted Pull Ups

Machine High Rows

C1: Cable face pulls 3 x 15
C2: Cable lat pulldown 3 x 10-12

- Pull the cable towards your face with elbows flared outward

Cable Face Pulls

Cable Lat Pulldowns (handles)

Superset

D1: DB hammer curls 3 x 15
D2: EZ bar curls 3 x 8 (slow 5 second lower)

Hammer Curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ Bar Bicep Curls

• Low plank reaches 3 x 15 (each side)
• Alt single leg v-snaps 3 x 10 (each side)
• Straight arm straight leg crunches 3 x 20
• Hanging oblique tuck leg raises 3 x 10 (each side)
• Hanging L-sit hold 3 x 15 seconds

- Start in an elbow plank position 
- Reach forward with one hand taping the ground at arms length away from you
- Return your elbow to the starting position
- Each side

Low Plank Reaches

Single Leg V-Snaps

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight Arm Straight Leg Crunches

- Hang from a bar
- Tuck your knees up in a controlled manner

Hanging Tuck Leg Raises

- Hang from a bar with arms extended
- Raise your legs to an L-sit position 
- Keep your core activated
- Hold for time

Hanging L-sit hold

Core

W2/D2

I really enjoy evey exercise and every level despite the fact that all of them as challenging

Saleha

This is going to be great cross training for climbing, really pleased that it’s hitting on a lot of my needs.

Jenny

Great burn! Definitely made me want to push myself to a good limit with this one!

Nate

W1/D1

Oh boy, those core series after strength trainings should be forbidden 😂 everything on fire, great one! 🔥

W2/D2

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