Name: Playbook - Taylor Mei - W3/D1 Phase 3: Day 1
Uploaded: 2024-04-01T13:08:27.240Z
Duration: 45 min
Description: W3/D1 Phase 3: Day 1

Hard! Damn hollow body rockers! Can feel and working for sureeeeee

Stephanie Kate

Warm-up: 
• Standing hip rotations 1 x 10 (each direction)  
• Lunge complex 1 x 20 seconds (each position)  
• Crossover pike stretch 1 x 20 seconds (each side)  
• Anchored straddle stretch 1 x 20 seconds  
• Splits 1 x 30 seconds (both sides, and middles)  
• Prone I’s 1 x 8  
• Banded around the worlds x 5  
• Wrist stretch x 3-5 min 

Workout: 
A1: Band assisted straddle sit roll-up 3 x 5  
A2: Zombie 1/2 press 3 x 8 
 
B1: Wall assisted straddle press negative 3 x 5 (tummy side)  
B2: Free standing straddle handstand hold 3 x 15-30 seconds  

C1: Hollow body rocker to straddle sit roll-up 3 x 5  
C2: Band assisted tuck planche hold 3 x 10-15 seconds

• Standing hip rotations 1 x 10 (each direction)  
• Lunge complex 1 x 20 seconds (each position)  
• Crossover pike stretch 1 x 20 seconds (each side)  
• Anchored straddle stretch 1 x 20 seconds  
• Splits 1 x 30 seconds (both sides, and middles)  
• Prone I’s 1 x 8  
• Banded around the worlds 1 x 5  
• Wrist stretch 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

- Follow the stretches in the video for a lunge stretching sequence 
- Work both sides

Lunge Complex

- Stand with one foot crossed over the other
- Lean forward at the waist stretching

Crossover Pike Stretch

- Position your feet into a straddle with your back to the rack
- Hinge forward at the hips, reaching through your legs and pulling yourself toward the rack

Anchored Straddle

- Get into the front to back split position and hold

Splits

- Lay flat on the ground face down
- Lift your shoulders off the ground and rotate them from front to back

Prone I's

Banded Around the Worlds

- Follow along to the video stretching your wrists

Wrist Stretches

Warm-Up

A1: Band assisted straddle sit roll-up 3 x 5  
A2: Zombie 1/2 press 3 x 8

Band Assisted Straddle Sit Roll-Up

- Slide your hands back
- Shift your body forward
- Press up while sliding your feet in
- Reverse the movement back down

Zombie 1/2 Press

Superset

B1: Wall assisted straddle press negative 3 x 5 (tummy side)  
B2: Free standing straddle handstand hold 3 x 15-30 seconds

- Get into a wall assisted handstand position
- Slide your feet down the wall forming a wall straddle and continuing all the way to the floor

Wall Assisted Straddle Press Negative (tummy)

Straddle Handstand Hold

C1: Hollow body rocker to straddle sit roll-up 3 x 5  
C2: Band assisted tuck planche hold 3 x 10-15 seconds

Hollow Body Rocker to Straddle Sit Roll-up

Band Assisted Tuck Planche Hold

W3/D1 Phase 3: Day 1

Hayden

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 😅

W1/D3 Phase 1: Day 3

Realising how tough straddle lifts and core compression is!

W2/D1 Phase 2: Day 1

W2/D2 Phase 2: Day 2

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!

W3/D1 Phase 3: Day 1

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