Name: Playbook - Taylor Mei - W4/D1
Uploaded: 2024-04-01T13:08:27.849Z
Duration: 45 min
Description: W4/D1

Wowza.  Would never had thought I could do that workout a month ago.  Progress!  Keep it up everyone!

Shane

Day 1: Upper Body & Core 
45-60 seconds rest unless otherwise stated 

Circuit 1: 
- Chin-up with leg raise 3 x 8 
- Zombie pushup 3 x 10 
- BW skull crushers 3 x 15 

Circuit 2: 
- Table top marches 3 x 12 (each side) 
- Foam roller reverse plank to pike compression 3 x 10 
- Slider tuck ins 3 x 12 

Circuit 3: 
- Chin-ups 3 x 12 
- Inverted rows (underhand) 3 x 10 
- Pushup to shoulder tap 3 x 12 

Core
- Seated tucks 3 x 15 
- Hanging leg raises 3 x 10 
- Plank commandos 3 x 10 
- Plank wall walk 3  x 8

- Chin-up with leg raise 3 x 8 
- Zombie pushup 3 x 10 
- BW skull crushers 3 x 15

- Grab the bar with your palms facing you
- Pull your torso up until your head is above the bar 
- Keeping your elbows close to your body
- Pause at the top and raise your legs to an L-sit position
- Lower your legs with control, lower your body with slow controlled motion back down to starting position

Chin-up w Leg Raise

- Lying face down with your arms extended overhead
- Slide your body up to your hands
-  Push yourself up
- Lower back down to the floor then slide back to the starting position

Zombie Pushups

- Begin in kneeling position with arms extended onto the box
- Bend your elbows so that your forearms touch the box
- Press into your hands to extend back up

BW Skull Crusher

Circuit 1

- Table top marches 3 x 12 (each side) 
- Foam roller reverse plank to pike compression 3 x 10 
- Slider tuck ins 3 x 12

- Get into a reverse table top hold position 
- March your feet up and down with control

Table Top Marches

- Roll forward to a reverse plank position 
- Roll back into a compressed pike

Foam Roller Reverse Plank to Pike Compression

- Start in a high plank position with your feet on top of sliders
- Slide your feet in, tucking your knees to your chest
- Slide your feet back out to starting position

Slider Tuck Ins

Circuit 2

- Chin-ups 3 x 12 
- Inverted rows (underhand) 3 x 10 
- Pushup to shoulder tap 3 x 12

Chin-Ups

- Get under an elevated bar with your legs bent and feet on the ground
- Grab the bar with your hands outside body width in an underhand position and hang from the bar
- Pull your chest to the bar performing an inverted row
- Return to the start position

Inverted Row (underhand grip)

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Extend your arms engaging your chest as you come up
- Take one hand off the floor and touch your opposite shoulder, repeat on the opposite side

Pushup to Shoulder Tap

Circuit 3

- Seated tucks 3 x 15 
- Hanging leg raises 3 x 10 
- Plank commandos 3 x 10 
- Plank wall walk 3 x 8

- Sit on your butt with your legs together and slightly elevated ff the ground
- With your hands on the ground for stability tuck your knees towards your chest
- Extend your legs back out to the starting position

Seated Tucks

- Hang from a bar
- Tuck your knees up in a controlled manner

Hanging Tuck Leg Raises

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

Plank Commandos

- From a high plank position 
- Walk your feet up onto a wall
- Walk your feet back to the ground

Plank Wall Walks

Core

W4/D1

Tuck lever hold 12 reps… what does it mean? 12sec?

Nima

These exercise are deceptive. Made me 😓

Vinay

Wow... those dragon flags are something else. My core couldn't hold it 😅

Chris

W1/D1

Totally demolished my legs.  Loved the mobility at the end.

Katie

Mobility. Each time I do one of  your sessions,  I realize how much I need it😂

Luis

W1/D2

A great workout with a nice comprehensive mobility drill. Much appreciation as always!

This workout is a massive jump I agree with the other comment written on this workout.. is it possible to insert a workout to the program to prepare for the pbar work ?

Tova

Do you have any easier progressions for the straddle sit ups? My flexibility let's me down on those

W4/D1

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