Name: Playbook - Taylor Mei - W2/D3
Uploaded: 2024-04-01T13:08:26.839Z
Duration: 45 min
Description: W2/D3

It is not the first time in this course that pull up/chin up is mixed up. Meaning you say you want to see a pull up but the explanatory video shows a chin up. Or vice versa. Also, static holds in this workout with reps but no time. 

Otherwise I am a fan of your workouts :)

Sara

André

The workouts seem so simple yet they’re so effective!

Brooke

Static pull up holds - 10 reps?
Time limit instead?

Millie

Upper body : 45-60 sec rest 

- Circuit 1 
Self spotted pull-ups 3 x 8-10 
Table top marches 3 x 12 each side
Feet elevated inchworm  3 x 10 

-Circuit 2
Modified push-ups  3 x 10 
Donkey kicks  3 x 12-15
Reverse plank hold 3 x 15-30 sec

- Circuit 3
Static chin up hold  3 x 5-10 sec
Self spotted tricep dips 3 x 5 
Rockets 3 x 10

-Get into a table top hold position 
-March one leg at a time up and down

Table top marches

-Get into a pike position with your feet elevated on a box
-Walk your hands away until you are in a push-up position 
-Walk your hands back to the starting position

Feet elevated inchworm

- Stand and hold on to a bar at head height
- Bend your legs lowering yourself down until your arms are extended
- Pull yourself up to the starting position using your legs to assist if needed

Self Spotting Pull-ups

Circuit 1

-Get into a push-up position with your knees on the ground
-Lower your chest towards the ground
-Push yourself back up to the starting position

Modified push-up

-Stand on your hands and feet with bent legs 
-Press up with your legs quickly so that your legs come off the ground and you are in a partial handstand 
-Land safely

Donkey kicks

-Sit and place your hands on the ground behind you 
-Elevate your body off the ground until it is straight 
-Hold this reverse plank position

Reverse plank hold

Circuit 2

-Use a bar at roughly head head and grip it with an underhand grip 
-Using mostly your upper body hold yourself in a static position

Static chin-up hold

-Hold yourself up on two parallel bars with your knee bent
-Lower yourself down and as your elbows reach 90degrees place your feet on the ground
-Use your legs to help you back up to the starting position

Self spotting tricep dips

-Start in a push-up position 
-Bend at the knees and waist bringing your butt to your heals 
-Move back to the starting position

Rockets

Circuit 3

W2/D3

Jean

Jenna

Yizelle

W1/D1

Another great workout! Really enjoy this cali program! I didn’t have a box to jump on, so replaced this exercise with step ups.

Sasha

Violeta

It was a little bit challenging, but I nailed it 👌

Claudia

W1/D2

Really enjoyed this workout- it was tough but doable 💪🏻🔥😍

Not easy 🥵 but I enjoyed it very much.

Israel

W1/D3

Natalie

W1/D4

Loved the P-bar exercises! I don’t have access to p-bars so I just used our dip bars

Kierra

Chris

Fast but very effective workout 💯👍🏻

Stephanie

W2/D1

Sophie

Katie

Gere Zsanett

W2/D2

Awesome program! Excited to start the next one!

Ilsa

I absolutely love these workouts, no weights and I still feel like my legs are toast at the end of them!  More like this please!!!!

W2/D3

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