Name: Playbook - Taylor Mei - W2/D3 Phase 2: Day 3
Uploaded: 2024-04-01T13:08:27.054Z
Duration: 45 min
Description: W2/D3 Phase 2: Day 3

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!

Hayden

Stephanie Kate

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

Workout: 
A1: Wall assisted straddle press negative 3 x 8  
A2: Hollow body rocker to straddle sit 3 x 8 
 
B1: Pbar tuck sit to high plank 3 x 5  
B2: Stability ball roll out 3 x 8
  
C1: Feet elevated pike pushups 3 x 10  
C2: Straddle sit hold 3 x 10

• Standing hip rotations 1 x 10 (each direction)  
• Elephants 1 x 8 (each side)  
• Front leg elevated pigeon stretch 1 x 20 seconds  
• Banded pull aparts 1 x 15  
• Banded OH shrugs 1 x 15  
• Baby bridges 1 x 3  
• Downward dog - cobra 1 x 5  
• Splits 1 x 30 seconds (both sides, and middles)  
• Wrist stretch 1 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: Wall assisted straddle press negative 3 x 8  
A2: Hollow body rocker to straddle sit 3 x 8

- In a wall assisted handstand (back to the wall) 
- Slowly slide your legs down the wall into a straddle and continue your feet down to the floor

Wall Assisted Straddle Press Negative (back side)

Hollow Body Rocker to Straddle Sit

Superset

B1: Pbar tuck sit to high plank 3 x 5  
B2: Stability ball roll out 3 x 8

Pbar Tuck Sit to High Plank

Stability Ball Roll Out

C1: Feet elevated pike pushups 3 x 10  
C2: Straddle sit hold 3 x 10

- Push up position with hands on the floor and feet elevated
- Bend your elbows to lower your body down
- Straighten elbows to press back up

Feet Elevated Pike Pushup

- With your legs in a straddle
- Push up onto your hands and hold position

Straddle Sit Hold

W2/D3 Phase 2: Day 3

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 😅

W2/D3 Phase 2: Day 3

Community

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