Name: Playbook - Taylor Mei - W2/D3
Uploaded: 2024-04-01T13:08:27.974Z
Duration: 45 min
Description: W2/D3

loved the exercises! many new ones 🫱🏼‍🫲🏽

Anna Neumann

Day 3: Upper Body & Mobility 
45-60 seconds rest unless otherwise stated

Circuit 1: 
- Croc hold 3 x 5-10 seconds 
- Pbar bent arm handstand to tuck sit 3 x 5
 
Circuit 2: 
- Pbar straddle sit roll-ups 3 x 5 
- Pushup to straddle sit 3 x 5 
- Band assisted tuck planche 3 x 3 (5-10 seconds)
 
Circuit 3: 
- BW skull crushers 3 x 12-15 
- L-stand shoulder taps 3 x 10 (each side) 

Mobility: 
- Wrist stretches x 3-5 minutes 
- Foam roll lats x 3-5 minute 
- Straddle 3 point reaches  x 8 
- Wall bicep stretch  x 20 seconds 
- Baby bridges  x 5 
- Feet elevated bridge hold  x 15 seconds 
- Alt cats and camels  x 8

Croc hold 3 x 5-10 seconds 
Pbar tuck sit to bent arm handstand 3 x 5

- Balanced on both hands with one elbow wedged between the ribs and hip bone
- Back arched and head and feet pointing upwards 
- One hint  to achieve the Croc is to lift your chest first, and legs second because getting your upper body high is more difficult than your legs

Croc Hold

- Get into a tuck sit position on the Pbars
- Roll your hips back and up, extending your legs into a bent arm handstand position 
- Lower with control

Pbar Tuck Sit to Bent Arm Handstand

Circuit 1

Pbar straddle sit roll-ups 3 x 5 
Pushup to straddle sit 3 x 5 
Band assisted tuck planche 3 x 3 (5-10 sec hold)

- Get into a straddle sit position on the Pbars
- Roll your hips back and up
- Lower with control

Pbar Straddle Sit Rollups

- Complete a single pushup 
- Hop your feet up and transition into an elevated straddle sit position 
- Lower and walk your feet back to starting position

Pushup to Straddle Sit

- Place a band around a high point allowing you to place it under your butt
- Tuck your knees and elevate onto your hands holding a planche with assistance from the band

Banded Tuck Planche Hold

Circuit 2

BW skull crushers 3 x 12-15 
L-stand shoulder taps 3 x 10 (each side)

- Begin in kneeling position with arms extended onto the box
- Bend your elbows so that your forearms touch the box
- Press into your hands to extend back up

BW Skull Crusher

- Start in a L-stand position, feet elevated on box
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

L- Stand Shoulder Taps

Circuit 3

Wrist stretches x 3-5 minutes 
Foam roll lats x 3-5 minute 
Straddle 3 point reaches 3 x 8 
Wall bicep stretch 3  x 20 seconds 
Baby bridges 3 x 5 
Feet elevated bridge hold 3 x 15 seconds 
Cats and camels 3 x 8

- Follow along to the video stretching your wrists

Wrist Stretches

Foam Roll Lats

- Get into a standing straddle position
- Reach with your hands in front of you 
- Reach between your feel
- Reach behind you between your legs

3 Point Straddle Reaches

Wall Bicep Stretch

- 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 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
- Both movements equals 1 rep

Cat & Camel

- Push yourself up into a bridge position with your feet elevated

Feet Elevated Bridge Hold

Mobility

W2/D3

Tuck lever hold 12 reps… what does it mean? 12sec?

Nima

These exercise are deceptive. Made me 😓

Vinay

Wow... those dragon flags are something else. My core couldn't hold it 😅

Chris

W1/D1

Totally demolished my legs.  Loved the mobility at the end.

Katie

Mobility. Each time I do one of  your sessions,  I realize how much I need it😂

Luis

W1/D2

A great workout with a nice comprehensive mobility drill. Much appreciation as always!

This workout is a massive jump I agree with the other comment written on this workout.. is it possible to insert a workout to the program to prepare for the pbar work ?

Tova

Do you have any easier progressions for the straddle sit ups? My flexibility let's me down on those

W2/D3

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