Name: Playbook - Taylor Mei - W3/D1
Uploaded: 2024-04-01T13:08:26.770Z
Duration: 45 min
Description: W3/D1

Stephanie Kate

Melina

Circuit 1:  
- Handstand hold 3 x 10-15 seconds  
- Feet elevated pike pushups 3 x 8-10  
- V-snaps 3 x 12-15  

Circuit 2:  
- Handstand burpees 3 x 5  
- Wall assisted straddle press negative (back side) 3 x 3-5  
- Feet elevated inchworms 3 x 5

Circuit 3:  
- Wall stand shoulder taps 3 x 12
- Wall assisted V-sit holds 3 x 10-15 seconds

Handstand hold

- Push up position with hands on the floor and feet elevated
- Bend your elbows to lower your body down
- Straighten elbows to press back up

Feet elevated pike push up

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Lower yourself back down

V-snap

Circuit 1

- From a high plank position 
- Hop your feet in and tuck up to a handstand 
- Reverse the movement back down
- Perform a push up

Handstand burpee

- In a wall assisted handstand (back to the wall) 
- Slowly slide your legs down the wall into a straddle and continue your feet down to the floor

Wall assisted straddle press negative (back side)

-Get into a pike position with your feet elevated on a small box or elevated object
- Walk your hands away from your feet until you are in an elevated plank position 
-Walk your hands back to the starting position

Feet elevated inchworms (green)

Circuit 2

- With your feet elevated on a wall
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Wall stand shoulder taps

- Place your legs onto the wall
- Lift your body up with your arms and tuck your head to your knees
- Hold position for time

Wall assisted V-sit hold

Circuit 3

W3/D1

Seems like one needs to have great hip mobility to do all of those wall assisted exercises. Was struggling a-lot, but still thats a great one

Radek

Darrian

Really fun! Shoulder’s definitely felt it at the end. Core wise - the tuck ups were a little too easy- changed it to toes to bar. Otherwise it was an awesome first workout.

Lindsey

W1/D1

Great toning, as always. Cannot handle those toe taps tho. Any ideas for an easier version until my mobility is there? :)

Fun workout but I struggled to find a good set up for the toe tap exercise. I’m also not able to perform a toe tap yet, I wonder if I should work on it separately as it comes up often in these workouts

Ines

Heike

W1/D2

No way I can get into that straddle holds 😂 not sure what to train before I get there. Awesome feeling overall :)

Aigerim

I 100% cannot lift this ass and legs for a straddle hold on the ground, but by golly did we do our best!

W1/D3

🔥🔥 I’ve seen multiple people asking for this, and Im no exception. Any straddle sit hold alternatives & tips how to get there? I cannot detach my butt from the floor even a centimetre :D

Anna

OMG - so hard - 🤪 but good 🥰 thank you - perfect one to get out of my head ...

W2/D1

One of my favorites so far! Hits all the good spots! Feeling stronger and more aligned in my handstand after this one!

Jackie

Adriana Carlos

After these shoulder intensive two circuits I'm not even able to hold my handstand for 5 seconds 😔

Kathrin

W2/D2

W2/D3

W3/D2

Great thanks! If I’m struggling with holding my free standing handstand what would you suggest? Do I stick with repetition? 

Thanks in advance 🙏

W3/D3

The best advanced hs program I’ve ever had 👏🏼 Thank you!
And believe me, I have done many. 😅

W3/D1

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