Name: Playbook - Taylor Mei - W3/D3 Core & Beginning inversion drills
Uploaded: 2024-04-01T13:08:27.551Z
Duration: 45 min
Description: W3/D3 Core & Beginning inversion drills

Almost completed the core drill with no stops! We're in here!

Chris

Gonia

I’m starting to see my handstand come together.

Jheri

Woooow so awesome…at the end was so hard…

Carla

Challenging and felt like this one made a difference😍

Seba

Oww Two sets of the V snaps?!

Tiny question regarding the L stand. Are we going for a certain length of time, or just trying to get into the L stand itself?

Andrea

Brand

Today I learned the importance of reading carefully, and notice the difference between 30 sec and 30 rep 🙈

Bren

Amazing love that I get to always do something out of my comfort zone.

Stephanie

How long should I hold the L- stand for? It just says 5 reps and hold. The core finisher was real pain 😂👌

Helene maria

Question regarding things like the core finisher in this one, shall I do 30 seconds as stated or train it to failure? Thanks in advance

Víctor

In some exercises I was shaking as a washing machine in the spinning mode. 😂 Amazing!

Qsana

For How long did I have to keep my L-stand hold? It was written 5 reps, but I wasn’t sure if it had to be short hold (few seconds) or maybe I had to push my self and to make it til one minute? 🤷‍♀️

Aiste

Great as always! 😄 Still cannot do a v snap, but practise, practise!!! Xx

Sarah

Anna

My freestanding handstand is getting so much better already!! Thank you for sharing your knowledge and progression with us!

Stacy Gustafson

So hard!!! Arms are dead but was so much fun 🥳

Karishma

Another killer workout. My abs haven’t worked this hard in aaaages 😅😅

Andri

Warm up:
- Wrist stretched  3-5 min.
- Foam rolling lats & hamstrings  3-5 min. 
- Practice pelvic tilt  3-5 min. 

Workout:
- Box assisted L-stand shoulder shrugs  3 x 10-12
- Leg raises 2 up 1 down  3 x 12-15 each

- Wall assisted single leg L-stand  3 x 3-5 each
- Pank seesaw  3 x 8-10 

- Wall assisted kick-ups  3 x 3-5 each
- Weighted overhead hold  3 x 30 sec. 

Core finisher: 30 sec. each 
- Hollow body rockers 
- Straight arm / Straight leg crunch 
- Reverse crunches
- Starfish crunches 
- Hollow body flutters 
- V-snaps

-Perform various wist stretches shown in video

Wrist stretches

-Foam roll your upper lats and hamstrings

Foam roll  ( lats, hams )

-Lay on the ground with bent legs 
-Press your belly button towards the floor 
-Push your pelvis forward/ up raising your lower back off the ground
-Work back and forth

Pelvic tilt

Warm up

-Get into a  modified hands stand position with your feet on a box
-Using your scapula and deltoids raise and lower your body up and down in a pike shrugging  movement

Box L-stand shoulder shrugs

-Lay on your back performing single leg raises with a hip hike between each rep

Leg raise 2 up 1 down

Superset 1

-Get into a wall assisted L-hold position 
-Elevate one leg into the air and hold position

Wall assisted single leg L-stand

-Get into an elbow plan position 
-Keep your body solid as you see saw your body back and forth initiating movement from your shoulders

Plank see-saw

Superset 2

-Stand back from the wall and step forward into a handstand using the wall to stop you from going over 
-Return to the ground

Wall assisted kick-ups

-Stand with your feet shoulder width apart
-Hold a weight overhead pressing it up as high as possible keeping your shoulders activated

Weighted overhead hold

Superset 3

-Get into the hollow body position 
-Using your abs initiate a rock back and forth while holding the position

Hollow body rockers

- Lay on your back with your arms and legs elevated of the ground
- Raise your legs up and your hands towards your feet in a v-up position

V-snaps

-Lay on your back with your legs elevated 
-Tuck your knees towards your chest and slightly raise your hips off the ground doing a reverse crunch
-Extend your legs back to the starting position

Reverse crunches

-Lay on your back in a star position 
-Perform a sit up crossing over one hand to the opposite leg
-Lay back to the starting position 
-Work back and forth from side to side

Starfish crunches

-Lay on your back in the hollow position 
-Kick your legs up and down in a flutter motion

Hollow body flutters

Core finisher

W3/D3 Core & Beginning inversion drills

Not a fan of body weight skull crushers, difficult to figure out lol

Leanne

These upper body workouts leave me weak but feeling powerful 💪

Yizelle

An option to have voice over to talk through each exercise would be great! I get it's not necessary everytime, but it would be nice to have the option to toggle that on so you can follow along the reps!

Angela

W1/D1 Core & Upper body strength

a lot of the movements were awkward and hard to learn. Probably not the best choice of exercises for the 2nd day of a program. Very demoralising to continue the program now

Great workout!! The first set of each workout was the hardest, but actually got a little each time, afterwards! <3

Ari Wofford

I loved it. A few observations 
- I don’t understand the music , it’s repetitive and only one video has it
- the instructions could be more precise and detailed.

Erika

W1/D2 Core & Weight shift

Kamila

Darshan

W1/D3 Core & Beginning inversion drills

Prone hold: the description is different from the video. Should I just hold then lower to ground or should I follow the description and inchworm back to starting position? Thank you!

Dori

Nadine

W2/D1 Core & Upper body strength

Did this workout with my 9 yr old niece who’s in gymnastics/cheer! Great workout for both of us, she even does some of these exercises in her class too(: 💪🏼 🧘🏼‍♀️

Sheri

Alternatives with no equipment would be perfect 👍🏼

Jessy

I had to modify the v-ups. I can’t do those with straight legs yet. I pull my knees in parallel with the floor instead. The warmups seem like a lot and the cooldown seems too quick. I’m already noticing my donkey kicks are better.

W2/D2 Core & Weight shift

Good 😊 pleasant for some alternatives for the warm up streching when no equipment

W2/D3 Core & Beginning inversion drills

more description on what we should feel where when doing these exercises and what it’s strengthening

Lyric

Killer workout! Loved it. The wall handstands were so fun/horrible. I had to modify the plank push-ups and had my hands on a chair. I had never done log rolls, I really liked those. I thank you for those cshaped tspine stretches they felt amazing.

It was really hard this one but sooo good🤌🏽

W3/D1 Core & Upper body strength

Kylee

I had to modify those planche push-ups but I am feeling stronger. I think I’ll get my handstand by the end of this! Not bad for someone about to hit 40 in 2 weeks!

So good! The progression is great and I can feel every week stronger! Thanks

W3/D2 Core & Weight shift

I had to modify my modified plank push-ups. Those are so hard. And the hand stand wall walks I thought were the hardest things to do until I got to the pike push-ups. Enjoyed it!

Awesome still struggling in the log rolls but I know practice makes perfect!💯👍🏻😊

Yasss!!!! Got all the reps in today, but those p-tucks are so hard!!!!!! Getting stronger, thank you ❤️

W4/D1 Core & Upper body strength

Just what I needed. Feeling confident 😤

The only thing I could do without is the box assisted L hand stand. I don't feel like it does anything for me.

Holly

W4/D2 Core & Weight shift

I love your program I have seen a lot of improvements I was so scared of the wall kicks at first but now I’m losing fear and can kick better now.

W4/D3 Core & Beginning inversion drills

This one has been a fun challenge strength wise (I repetitively do it a couple times to improve then move to the next one). Struggling with actual tuck jump itself - hard to push off with both legs and have enough power to get up and catch myself pushing with one leg more 😅. Been using a smaller box for assisted jumps up

Gabrielle

Why are tucks harder than actual handstands?😅

Maria

W5/D1 Core & Upper body strength

Phew....this works on not only your alignment but your endurance as well. Great work out!

W5/D2 Alignment & Core

That core finisher was no joke. I am utterly and completely finished  🥵

Me thinking I was owning this workout in terms of familiarity / improved control of movements and then Taylor throws in the last handstand circuit shrugs and L-stand to handstand 🫠 Safe to say I have something I will be spending a lot of time trying to improve 😂🔥🥲

How hard is it to get that leg off the wall! Definitely takes alot of work. Good workout

W5/D3 Beginner handstand drills

Tough one here, but we did it. Wall handstand walks always kill me🥵

For tuck jump to press I saw on TikTok that the closer you have your feet to your hands the better you can accomplish actually lifting up for anyone on the same struggle bus 🫶🏼

Do hard but I’m finding those wall walk up handstands are getting easier to do without breaks. I was actually able to pull into the handstand without the wall by accident when doing the tucks to handstand on my very last one. It surprised me so much I started laughing.

W6/D1 Core & Upper body strength

Such a good workout I really enjoy this program and is the best time of my day!💯🔥

Thanks for putting this program together!! I genuinely feel improvement! 🥰

Dasha

W6/D2 Alignment & Core

Awesome challenging but still need to work on l-stand to handstand! 💯

Aylin

W6/D3 Beginner handstand drills

El día de hoy quería más intensidad y la encontré con esta sesión.. great. :)

Pilar

Wow...such a killer workout.  I need to stop slacking 😤

W7/D1 Core & Upper body strength

This was a quick workout and it felt great 💕 I’m a bit tired today so it was exactly what I needed

W7/D2 Handstands

I love how challenging it was and waiting to see the progress!

It was goood! Extremely necessary for search the balance! Thanks

Loved this workout really improving!💯🔥

W7/D3 P-bar & Free standing

Wall walk to handstand isn’t getting easier🥲 but taking the socks off helped a little.

W8/D1 Core & Upper body strength

Really grateful for this plan has helped me so much! I’ll probably do it again 💯🔥

Rachel Efe

W8/D2 Handstands

Loved the program!! I started off pretty terrified of being upside down and now I can almost do 5 seconds off the wall! 🥳 Also I can do cartwheels now! (Not part of the program but my upper body is getting stronger) c: 🤸🏻‍♂️

🤪🤪🤪 thanks for an awesome program!

W3/D3 Core & Beginning inversion drills

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