Name: Playbook - Taylor Mei - W2/D4
Uploaded: 2024-04-01T13:08:26.958Z
Duration: 45 min
Description: W2/D4

Schilling

Merve

Amazing how you find new ways to make my muscles feel like they’re lighting a fire everywhere. Arms complex felt great but difficult to get 20reps unbroken. For the Abs I forgot how long 50sec felt while doing bicycle crunches 😂

Marie

Needed to do some heavy modifications 😅 but all good. Feel a little stronger every time 👍🏾

Millie

Anh Ha

Great! But i have a problem. Whenever i do crunches, i will get bruises at the centre of my backbone. Is that common? Any way to prevent it? Probably it is because my core not strong enough?

Chua Jia Yun

Giant set: 5 x 20-18-15-12-10  
- Pushups  
- Banded shoulder press  
- Banded front raises  
- High plank shoulder taps  
- Plank hold (1 minute each set)  
- Tricep pushups  

Core: 50 seconds: 10 seconds rest for the following x 3 rounds  
- Straight arm straight leg crunches  
- Bicycles  
- Side plank (1 side)  
- Crunches  
- Bicycles  
- Leg raises  
- Reverse crunches  
- Side plank (other side)

-Get into a high plank position 
-Lower your body to the ground
-Press yourself back up to the starting position

Pushups

- Stand with a band under your feet and grasped in both hands
- Press your hands overhead
- Lower your hands

Banded Shoulder Press

- Stand with a band under your feet and grasped in both hands
- Rise your hands to the front activating your delts
- Lower your hands

Banded Front Raise

- Start in a high plank position
- Take one hand off the floor and touch your opposite shoulder
- Alternating each rep
- Keep your body squared and core engaged

High Plank shoulder Taps

-Get into an elbow plank position 
-Hold for desired time

Plank hold

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep Pushups

Giant set

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight arm Straight leg crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- From one elbow, stacked under your shoulder 
- Hold your body tight for time

Side plank

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Leg raises

- Place your arms extended by your sides 
- Raise your legs off the ground 
- Pull your knees into your chest lifting your hips off the ground
- Lower your hips and extend your legs back out

Reverse crunch

Core

W2/D4

Sietske

Hssan Moaminah

W1/D1

Aleksandra

Great variety, got me sweating for sure :)

peppi

Kyla

W1/D2

Emily

Marion Redding

W1/D3

Love Love. I love your workouts and Tour Motivation 😊😊

Rubbery arms and abs on fire - it was great!

John

W1/D4

Is there a modification for donkey kicks?

By the end of the first 10 minute round, those donkey kicks were kicking my ass, and I still had three more rounds to go! I’m a mess! 😅

W1/D5

Great way to start the morning. Love going between home and gym workouts without feeling like I’m slacking

Vishnu

W2/D1

Giulia Kohlschitter

W2/D2

It’s amazing how sweaty you can get at home with no equipment! 🔥

Megan

Steffi

W2/D3

Ashley

W2/D5

Prisoner good mornings are missing in the actual workout

Thanks! Did it with my best friend and collegue . We’re sweaty and happy 😅😂

W3/D1

Lisa

Love love this one! Getting less tired with the jumps! But damn that last plank always kills my abs 😅

W3/D2

Marcelina

Hard to find the motivation but sooo happy when its done 😍

Great training, nothing to improve just a question. Is Circuit 1 just once or also 10min ?

W3/D3

My arms and shoulder will burn for the weekend to come 🔥😂

W3/D4

W3/D5

Prisoner good mornings weren't in the workout

W4/D1

Week 4 and I’m feeling much stronger than I was on week 1 as the workouts are still kicking my ass but I’m making it through with more ease. Great program overall 🫶🏽

Mariflor

Almost too simple 🤪 Feeling Great ! Love the set like this

W4/D2

Wasn’t completely mentally there today for this workout, but did as much as I could. 👍🏾

W2/D4

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