Name: Playbook - Taylor Mei - W2/D3 Upper body & Mobility
Uploaded: 2024-04-01T13:08:26.754Z
Duration: 45 min
Description: W2/D3 Upper body & Mobility

Maria Luisa Calderon puente

Carine

Rafidah

Wyatt

🔥great arms workout and the cool down felt great

Hope

Aleksandra

Julieta olmedo

Loved it… floor slide outs were the hardest! Woah! You make them looks so easy!

Susan

Augusto

Chantell

Merly

Body weight skull crushers are a little tough on the elbows, any modification? Great workout overall!

Cathy

Rodney Scott Carluccio

Do you also have shorter workouts, eg 20min?🤔😊

David

So much back and shoulders, I loved it 🔥

Gabriel hernández

Joanna

Aurora

Loved this. I like the mix between new and old exercises. My only issue is that in my lockdown GarGym (garden gym) I don’t have anything to do the body weight skull crushers as my bench slides if it has my whole body weight pushed on it like that. But because other types of skull crushers have been included I just subbed them in. Another great workout! Thanks for what you do. First time I’ve made week 3 of a workout plan. (I do other sport so I only do the programme 3x per week£

Chelsey

Really feeling it my arms and upper back 🥳

Ciar

Noelle

The floor slide outs was the most difficult thing in the whole workout!  How do you do that?!

It was really fun! Loving this program so far, so diverse!

Constantina Markou

The circuits definitely help with burning more calories and feeling the burn🔥🔥🔥

Lizzy

Carla

It was amazing as always!🧚🏻‍♀️ But I guess there is a mistake with, I think it was the second clip. It said 1 rep and I think you probably didn't meant that😂

Mailin

In the first round of week 2 day 3 upper there is a curl that says one rep, in the overview it says 10 but I wanted to let you know 😁

Ariel

I don’t understand how it takes me only 25
Min:((

Nicole Ben Levi

The shoulder press and a half is such a good variation!

Alyssa

Good. D curls there wasn’t a rep count so I did 12

Melissa

Just so you know, on the dumbell curl it says 1 rep, I think it means 12. Great workout!

Any tips for improving my hamstring mobility? I haven't done any consistent exercise since May 2019 (I played football in high school)

Domi

Mobility was very difficult for me... Do you have any tips about that? Thanks for all!

Noémie

Anna

Great! The second exercise in the first set currently says 1 rep. I thought this might have been a typo/glitch? Wanted to let you know 

Thanks

It was great! The curls do say 1 rep each round, I did 12 but was unsure. Overall amazing job!

Mikayla

rophe

Db renegade row  3 x 12 each
Db iso hammer curl  3 x 10  each 
Seated tucks  3 x 15

Db alt single arm bent over row  3 x 12 each
Db shoulder press 1 1/2 rep  3 x 12-15
Bodyweight skull crusher  3 x 15 each 

Db single arm row  3 x 12 each 
Db bent over rear delt fly  3 x 15
Db overhead tricep extensions  3 x 15 

Mobility:
Cats & Camels  5
Downward dog to cobra  5 
Kneeling t-spine stretch  15 sec. 
Floor slide outs  5 
Arms elevated childs pose  15 sec.

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared
- Work both sides

Renegade row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbells up engaging your biceps 
- Lower with a controlled motion

DB Curls

-Sit on your butt with your legs together and slightly elevated ff the ground
-With your hands on the ground for stability tuck your knees towards your chest
-Extend your legs back out to the starting position

Seated tucks

Circuit 1

- Hinge at the hips and come down with a neutral spine
- Alternately pull the dumbbells up engaging your lats 
- Keep your core tight focus on a slow controlled movement

DB alt SA Bent over Row

- Start with your arms at 90 degrees
- Press the dumbbells straight up half way, 
- Lower back to starting
- Press the dumbbells up to full extension
- Lower to starting position

DB Shoulder Press 1 half

-Place your hands on a wall in front of you at roughly head height
-Hinge at the elbow dropping them down as your head cleans into the wall and your forearms rest on the wall
-Extend your arms pushing your body back to the starting position.

Bodyweight skull crushers

Circuit 2

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB SA Row

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

DB Bent Over Rear delt

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB OH Tricep Extension

Circuit 3

-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 into downward dog position 
-Transition into cobra position

Downward Dog to Cobra

-Start on your knees with one hand on the ground and the other at your head
-Rotate your torso internally and back to the starting position

Kneeling t-spine rotation

-Pace your hands on towel that is on a smooth surface
-Get into Cobra pose
-Slide your hands out to the front until you are laying on the ground
-Slide back up to the cobra position

Floor Slide outs

-Start on your knees in front of a box or bench
-Place your hands on the box or bench and then lower your torso  towards the ground and stretch

Arms Elevated Child's Pose

Mobility

W2/D3 Upper body & Mobility

Nikki

Some parts of this workout were hard so a modified a couple things. It was great workout!

Treena

Difficult to navigate from how to video back to workout. Have to go out and back in again. Should be able to swipe from one to the next.

Angela

W1/D1 Upper Body & Core

Never sweated this much in weights sessions 😂

Xizi

Emma rao

W1/D2 Lower body & Mobility

Great! Loved that one. The journey is underway 💪🏻

Good arm workout! Definitely feel the burn

Great workout. Lats are extremely tight. Not sure how to fix it.

Christine

W1/D3 Upper body & Mobility

Good exercises but to difficult for me. Not enough rest in between sets and too many exercises on the same muscle groups. I couldn’t finish the workout and have to split this workout in two different days

W1/D4 Lower body & Core

Serena

Nice ! I'm srill on the beginners programme and so far i've noticed I feel more and more confortable so Im encouraged =)

W2/D1 Upper body & Core

Mariya Alexander

Kyla

W2/D2 Lower body & Mobility

Rossbv

You are the first trainer that teaches exactly what I was looking for! I really like combination of strength, cardio, mobility and functionality. You teach variety of movement and I think it’s important for health.

W2/D4 Lower body & Core

Having so much trouble with the push-up variations at the bottom range.

Emma

W3/D1 Upper body & Core

combined Lunges and squat was a challenge ok to start but burns at end of set 😂

W2/D3 Upper body & Mobility

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