Name: Playbook - Taylor Mei - W3/D1
Uploaded: 2024-04-01T13:08:26.869Z
Duration: 45 min
Description: W3/D1

I liked the workout as usual. The hex push-ups were my favorite; took some sweating to do.

Aigerim

A1: Band assisted pushups 4 x 12

B1: BB chest press 3 x 12
B2: Modified shoulder tap  3 x 5

C1: Incline hex pushups 3 x 8
C2: DB floor chest press 3 x 15 

D1: Plank commandos 3 x 8
D2: DB OH tricep extensions 3 x 12 

E1: High plank hold 3 x 30 seconds
E2: Table top hold 3 x 30 seconds
E3: Rockets 3 x 30 seconds
E4: Hollow body hold 3 x 30 seconds
E5: Side plank hold 3 x 30 seconds

- Place a band around your arms above the elbows to aid in assistance 
- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Band assisted push-ups

B1: BB bench press 3 x 12
B2: Modified shoulder tap 3 x 5

- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Bb bench press

Modified Shoulder Taps

Superset

C1: Incline hex pushups 3 x 8
C2: DB close grip chest press 3 x 15

-Stand behind a incline bench with your hands at the top corners
-Lower towards the bench keeping you arms and elbows close to you sides as you do.

Incline hex push-up

- Lay on your back with a dumbbell in each hand 
- Lower the dumbbells in keeping your elbows close to your sides
- Press the dumbbells back to the starting position

DB Close Grip Chest Press

D1: Plank commandos 3 x 8
D2: DB OH tricep extensions 3 x 12

- From an elbow plank position 
- Walk your hands up to a high plank
- Walk your hands back down onto the elbows

Plank Commandos

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

DB OH Tricep Extension

E1: High plank hold 3 x 30 seconds
E2: Table top hold 3 x 30 seconds
E3: Rockets 3 x 30 seconds
E4: Hollow body hold 3 x 30 seconds
E5: Side plank hold 3 x 30 seconds

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

High plank hold

- Get into a reverse table top position 
- Hold for time

Table Top Hold

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

Rockets

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

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

Side Plank

Circuit

W3/D1

Question on the side plank to crunches: if I’m having a very difficult time with these should I just be trying to do side plank dips? Thank you for any assistance! 😊

Angela

Some exercises I found nearly impossible to do. I tried and got maybe one or two(: the explanation on some I don’t really get or understand. Details missing. I’ll keep attempting.

Sara

W1/D1

Abigail

W1/D2

Amazing workout, I'm already starting to feel progress in my pushups. Also, fitball planks! They are🔥, can't believe I didn't know they were a thing roll today. Thanks)

Alisa

Heike

W2/D1

Daniah Syed

Wonderful to find myself progressing! Ty Little T!

Sonali

W2/D2

Lili

When I got to the core part of the workout I was already dead...🥵🔥🔥 
Another great workout 💪

Maddie

Super! But the last Video is not the correct one

Nadine

W3/D2

The circuit was brutal 🥵 my shoulders are in paaiiin but in a good way haha

W4/D1

This week was like marginally harder than previous, I definitely can't do 4 sets of 15 pushups yet, so I guess I will repeat week at least 5-6 times 🥵

W3/D1

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