Name: Playbook - Taylor Mei - W3/D1
Uploaded: 2024-04-01T13:08:27.343Z
Duration: 45 min
Description: W3/D1

Day 1: Upper Body & Core 
45-60 seconds rest unless otherwise stated 

Circuit 1: 
- Pull-ups x 25 (least amount of sets as possible track each week) 

Circuit 2: 
- Jumping pull-ups 3 x 8-10 
- Banded plank SA row 3 x 12 (each side) 
- Pseudo pushups 3 x 10-12
 
Circuit 3: 
- Inverted rows 3 x 10 
- Superman hold 3 x 30 seconds 
- Chin-ups 3 x 10 

Core: 
- Hanging windshield wipers 3 x 5 (each side) 
- Hanging oblique tuck leg raises 3 x 10 (each side) 
- Hanging L-sit hold 3 x 15-30 seconds 
- Inchworm to prone hold 3 x 10

- Pull-ups x 25 (least amount of sets as possible track each week)

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-ups

Circuit 1

- Jumping pull-ups 3 x 8-10 
- Banded plank SA row 3 x 12 (each side) 
- Pseudo pushups 3 x 10-12

- Jump up, grab the bar 
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended
- Drop down to the floor and repeat

Jumping Pull-up

- Keep your hips squared abs core engaged 
- Pull the band towards you engaging your lat
- Extend your arm completely
- Work both sides

Banded SA Plank Row

- From a kneeling or high plank position, hands under shoulders, fingers pointed back toward your feet
- 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

Pseudo Pushups

Circuit 2

- Inverted rows 3 x 10 
- Superman hold 3 x 30 seconds 
- Chin-ups 3 x 10

- Get under an elevated bar with your legs bent and feet on the ground
- Grab the bar with your hands outside body width and hang from the bar
- Pull your chest to the bar performing an inverted row
- Return to the start position

Inverted Row

- Lay on your stomach with your arms extended overhead 
- Activate your lower back/glutes and raise your legs along with your arms off the ground
- Hold for desired time

Superman Hold

Chin-Ups

Circuit 3

- Hanging windshield wipers 3 x 5 (each side) 
- Hanging oblique tuck leg raises 3  x 10 (each side) 
- Hanging L-sit hold 3 x 15-30 seconds 
- Inchworm to prone hold 3  x 10

- Hang from a bar 
- Circle your legs up and around from one side to the other
- Reverse the circle back the opposite direction on the next rep

Hanging Windshield Wipers

- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging Oblique Knee Tuck Raises

- Hang from a bar with arms extended
- Raise your legs to an L-sit position 
- Keep your core activated
- Hold for time

Hanging L-sit hold

- Keeping your legs straight walk your hands out to plank position
- Extend your hands out front and hold yourself in an extended prone hold position 
- Lower to the ground 
- Reset and repeat sequence for time or reps

Inchworm to Prone Hold

Core

W3/D1

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

Jana

W1/D3

Hardest non-weight leg workout I've ever done. I've got work to do😤

Stephanie

Love!!! Right at my level just pushing me out of my comfort zone 🙂

Karla

W1/D4

Sharmaine

Darshan

W2/D1

We're getting there! Lil' lower on those pistol squats each time

W2/D2

loved the exercises! many new ones 🫱🏼‍🫲🏽

Anna Neumann

W2/D3

Love as always! I liked the longer core session at the end

W2/D4

W3/D2

W3/D3

W3/D4

Wowza.  Would never had thought I could do that workout a month ago.  Progress!  Keep it up everyone!

Shane

W4/D1

W4/D2

It was hard, but refreshing at the same time...some of the exercises I can't really do yet, but felling stronger 💪

Maddie

W4/D3

Need that calisthenics v3 ;).  Great time and progress doing another month of this but I think it's time switch it up until v3 is out.  (Nudge nudge wink wink 😉)

Amazing and feels much better doing a second time through.  Getting better with the moves but damn my hips and hamstrings will not loosen.  We need a Cali v3 soon ;)

W3/D1

More workouts from Taylor Mei