Name: Playbook - Taylor Mei - W4/D1 Core & Upper body strength
Uploaded: 2024-04-01T13:08:27.834Z
Duration: 45 min
Description: W4/D1 Core & Upper body strength

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!

Jheri

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

Stephanie

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

Sarah

Anna

Warm up:
- Wrist stretches  3-5 min. 
- Foam roll lats 3-5 min. 
- Foam roll hamstrings 3-5 min. 

Workout:
- Push-ups  3 x 10-12
- Log rolls 3 x 6-8 each

- P-bar tuck sit holds  3 x 10-15 sec. 
- Wall plank walks  3 x 5-8 each 

- Pike push-ups  3 x 8-10 
- High plank tuck slides  3 x 10-12

-Db neutral grip shoulder press 10-10-max (drop set)

Stretches: 
- Arms elevated childs pose  x 3-5
- C-shape t-spine openers x 10-30 sec.

-Perform various wist stretches shown in video

Wrist stretches

Foam roll lats

Foam roll hamstrings

Warm up

-Get into a high plank position 
-Lower your body to the ground
-Press yourself back up to the starting position

Pushups

-Get into a hollow body position 
-Roll one direction on to your stomach and into a superman position 
-Continue rolling until you have completed a full 360 and are back in a hollow position

Log rolls

Superset 1

-Using parallel bars tuck your body and hold it suspended in the air

P-bar tuck hold

-With a a wall at your feet start in a high plank position 
-Place one foot at a time up on the wall
-Return your feet to the ground one leg at a time

Handstand wall walk

Superset 2

-Perform push-ups from the pike position placing emphasis on the shoulders

Pike pushups

High plank tuck slides

Superset 3

-Stand with your feet shoulder width apart with a dumbbell in each hand at your shoulders in the neutral position (palms facing each other )
-Press the dumbbells overhead to full arm extension 
-Lower the dumbbells back to the starting position

* drop set 10,10,max reps

DB grip neutral press

- Get into a child's pose with your arms placed on a box or object keeping your torso elevated.
-Apply some downward tension stretching your shoulders

Arms elevated child’s pose

-Lay in your sides with your legs bent at 90 degrees and your arms extended along the floor in front of you.
-Rotate the upper arm overhead and across the floor behind you making a T shape. 
-Rotate back to the starting position

C-shape t spine openers

Cool down stretches

W4/D1 Core & Upper body strength

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

Gonia

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

Carla

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

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

Chris

I’m starting to see my handstand come together.

W4/D1 Core & Upper body strength

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