Name: Playbook - Taylor Mei - W3/D1
Uploaded: 2024-04-01T13:08:26.936Z
Duration: 45 min
Description: W3/D1

WARM UP:
• Light cardio x 5 min.
• Spinal rolls x 3
• Inchworm to cobra x 5
• Banded shoulder dislocates x 10 (both direction)
• Banded pull-aparts x 10
• Banded front raises (underhand) x 10
• Hanging scap raises x 10
• Scap pushups x 10
• Light DB internal / external shoulder rotation x 8 (each side)

WORKOUT:
A1: Weighted pull-ups 5 x 3  
*last set drop weight & aim for 5-6 reps)  

B1: DB SA row 4 x 5 (2 second pause)  
B2: DB SA row 4 x 8-10  

C1: Lat pulldown (wide) 4 x 10-12  
C2: Lat pulldown (partials wide) 4 x 8-10  

D1: Pull-ups 3 x 10 (all bw broken up sets if needed)  
D2: DB light rear delt flys 3 x 15-20

CORE:  
• Hollow body rockers x 100  
• Straight leg straight situps x 100  
• Active bar hang x 30 sec.
• Plank x 1 min.

• Light cardio x 5 min.
• Spinal rolls x 3
• Inchworm to cobra x 5
• Banded shoulder dislocates x 10 (both direction)
• Banded pull-aparts x 10
• Banded front raises (underhand) x 10
• Hanging scap raises x 10
• Scap pushups x 10
• Light DB internal/external shoulder rotation x 8 (each side)

- Heel toe strike 
- Breathing in through the nose and out through the mouth 
- Can be performed on treadmill or outdoors

Treadmill Running

Spinal Rolls

Inchworm to Cobra

Banded Shoulder Dislocates

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

- Hang from a bar with your shoulder unactivated
- Activate your shoulders and scapula lifting your body up and releasing to lower back down

Hanging Scap Retractions

- Get into a high plank position 
- Activate your scapula elevating and then lowering your body

Scap Pushups

Light DB Internal & External Shoulder Rotation

Warm Up

Weighted Pull Ups

B1: DB SA row 4 x 5 (2 second pause)  
B2: DB SA row 4 x 8-10

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB SA Row (2 second pause)

DB SA Row

Superset

C1: Lat pulldown (wide) 4 x 10-12  
C2: Lat pulldown (partials wide) 4 x 8-10

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown (wide)

Lat Pulldown Partials

D1: Pull-ups 3 x 10 (all bw broken up sets if needed)  
D2: DB light rear delt flys 3 x 15-20

- 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

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

DB Bent Over Rear Delt Fly

• Hollow body rockers x 100  
• Straight arm sit-ups x 100  
• Active bar hang x 30 sec.
• Plank x 1 min.

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

Hollow Body Rockers

- Lying on your back with your arms extended up
- Bring your torso up, reaching overhead
- Lower with a slow controlled movement keeping your core engaged

Straight Arm Sit-up

Active Bar Hang

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank Hold

Core

W3/D1

I really enjoy evey exercise and every level despite the fact that all of them as challenging

Saleha

This is going to be great cross training for climbing, really pleased that it’s hitting on a lot of my needs.

Jenny

Great burn! Definitely made me want to push myself to a good limit with this one!

Nate

W1/D1

Oh boy, those core series after strength trainings should be forbidden 😂 everything on fire, great one! 🔥

W3/D1

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