Name: Playbook - Taylor Mei - W2/D2
Uploaded: 2024-04-01T13:08:26.764Z
Duration: 45 min
Description: W2/D2

Hssan Moaminah

Hope

Amazing! Feeling sooooo good after that session

Tessy

I like that we finally had stretches and foam rolling. I was hoping to have these in the beginning, but gratefully we were shown to help with recovery. The baby bridges were too advanced for me, but I used a stability ball to modify. Excited to keep using these to improve in my progress.

Andrea

Lebeau

Stephanie

Tatiana

Carla

Alley

Vicky

Adore this training! I feel how stronger and more confident I am getting! Many thanks💙💛

Margo

Foam rolling for the lats… 🔥🔥🔥

Marie

Laura

Much needed stretching! I feel so relaxed, it gave me so much energy . Thanks!!

So good. Thanks for the awesome stretches!!

Aliyah

Nicayla

Gonia

Jackie

Nice to go to the gym and do a more relaxed session and work on stretching/flexibility.

Stacey

I like challenging, hard and sweaty so a little to slow for me but still good!👍🏻

Holly

Loved the instructions on this one! Rolling the lats was an experience 🔥

Aaron-Micheal

Loved it, great way to start the day! ☺️

Fabi

This was a fabulous workout! Loved all the stretches, the baby bridge made me feel like beef jerky but besides that…
I loved it❤️😂

Stacy Gustafson

- Foam rolling hamstrings x 2-3 minutes  
- Elephant x 5  
- Crossover pike stretch x 30 seconds (each side)  
- Figure 4 stretch x 30 seconds (each side)  
- Toes abductions x 10  
- Foam rolling lats x 2-3 minutes  
- Massage gun forearms x 15-30 seconds  
- Wrist stretches x 3-5 minutes  
- Banded shoulder circles x 10 (each side)  
- Banded scap retractions x 10  
- Cats and camels x 5  
- Baby bridges x 3  
- Arms elevated child's pose 2 x 15 seconds  
- Arms elevated shoulder extensions 2 x 15 seconds  
- Wall angels x 8

Foam roll hamstrings

-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

Elephants

-Stand with one foot crossed over the other
-Lean forward at the waist stretching

Crossover Pike Stretch

-Sit in a figure 4 position
-Lean forward and stretch

Figure 4 Stretch

Foam roll lats

Wrist stretches

-Place a band under your feet and hold it in your hands with tension 
- Raise your shoulders up and back in a circular motion

Banded Shoulder Circles

- Place a band around a rig at shoulder height 
- Grab the band in your hands and step back adding tension to the bands
- Pull your shoulder blades back towards each other performing a scap retraction

Banded Scap Retractions

-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

-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

- 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 (HS)

-Sit on the edge of a bench with your hands on the box and your feet firmly on the ground in front of you 
-Shift your weight off the box and down towards the ground as you keep your hands on the box to create a stretch in your shoulders

Arms Elevated Shoulder Extension

-Get into a semi seated position against a wall
-Raise your arms up tho the side against the wall
-Move your hands up to the overhead position and back while keeping your arms against the wall

Wall Angels

W2/D2

Note clearly the stuff we need during training

Justine

melanie

Pilar

W1/D1

Been trying before to do a handstand… excited to try your version ✌🏼💪🏼

Do I have to sign up for this challenge today if I already use the app?

Aiste

W1/D1 Introduction to the Challenge

I’ve been wanting to learn how to do a handstand for ages. So excited to be committing to this challenge for the next weeks!

Mina

Javier Castillo

W1/D1 Top 3 Challenge Tips

I didn't know about the important of stretching small steps make great achievements

Aleksandra

Felt good to stretch the wrists so thoroughly

Carl

W1/D2

Really starting to feel the skills developing although I have 0 body awareness so I can tell it’s going to take some time 😂

Chelsey

Have a guide on what muscles to focus on and if I should be pushing threw my shoulders/focusing on pelvic tuck / etc would help! 🙏🏼 But DEFF a great workout and strengthening workout!💪🏼

Sheri

W2/D1

Wall planks were definitely a shoulder burner!!! 😪 🔥 and when I was doing the kick ups my body naturally wanted to hold the handstand 😆 🧘🏼‍♀️

Great engagement 👍🏽. My head is extremely sensitive to the floor when doing headstands so I implemented a headstand stool so my shoulders can support me instead of my skull and it was good! I also seen some slight progress in my handstand control so definitely looking forward to continuing. Thank you!

Sophia

W3/D1

Man, I know this  will pay off in the end.

Chris

Great strength, skill & endurance building foundations for handstands. Feeling stronger every time I do one of your workouts 👍💪👏

Adele

Arsha

W3/D2

Great workout. I am losing the fear of being upside down and of aborting a handstand whn losing balance.

However,  there could be a few more details in the descriptions. Sometimes I don't know for how long to hold and what it actually meant by a "repetition".

I also need to work a little more on my flexibility but was able to do all the exercises if not as well executed. Not sure why at 55 I decided to learn how to handstand but it compliments my ashtanga yoga really well. 

I have definitely built more strength

Kirsten

With the box assisted tuck handstand, I couldn’t get my bent leg in the same angle as yours I think because of my mobility between the split of my legs. When I tried to match your bent leg’s angle, my straight leg would come in as opposed to being fully straight upwards. Not sure how to work on that?

It was helpful to constantly be practicing different handstand positions and drills. I also quickly noticed I need to still build my wrist resiliency. Thank you for the helpful drills. :)

W2/D2

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