Name: Playbook - Taylor Mei - W4/D1
Uploaded: 2024-04-01T13:08:26.948Z
Duration: 45 min
Description: W4/D1

Sara

The circuit was brutal 🥵 my shoulders are in paaiiin but in a good way haha

Maddie

A1: Pushups 4 x 8-10

B1: DB incline chest press 3 x 12
B2: Static pushup hold 3 x 15-30 seconds 

C1: Plank commando to shoulder tap 3 x 10
C2: DB front raises 3 x 15 

D1: DB iso chest press 3 x 10
D2: Pushup negatives 3 x 10

E1: Table top knee drives 3 x 30 seconds
E2: Reverse plank 3 x 30 seconds
E3: Low plank twists 3 x 30 seconds
E4: Mountain climbers 3 x 30 seconds
E5: Hollow body hold 3 x 30 seconds

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Pushups

B1: DB incline chest press 3 x 12
B2: Static pushup hold 3 x 15-30 seconds

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Db incline chest press

- From kneeling with your hands just outside the shoulders
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Keeping your chest off the ground
- Hold at the bottom of your push up position for time

Pushup Static Hold (kneeling)

Superset

C1: Plank commando to shoulder tap 3 x 10
C2: DB front raises 3 x 15

-Perform plank commandos followed by alternating shoulder taps

Plank commando - shoulder taps

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Db front raises

D1: DB iso chest press 3 x 10
D2: Pushup negatives 3 x 10

- Lay on a flat bench with a dumbbell in each hand at the pressing position. 
- With one arm only perform chest presses for desired reps as the other arm maintains the ready position

Db iso chest press

- Get in to a push-up position
- Lower yourself to the ground slowly 
- Place you knees on the ground once at the bottom
- Press yourself back up and get into the starting position

Pushup Negatives

E1: Table top marches 3 x 30 seconds
E2: Reverse plank hold 3 x 30 seconds
E3: Low plank twists 3 x 30 seconds
E4: Mountain climbers 3 x 30 seconds
E5: Hollow body hold 3 x 30 seconds

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

Table Top Marches

- Sit and place your hands on the ground behind you 
- Elevate your body off the ground until it is straight 
- Hold this reverse plank position

Reverse Plank Hold

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank twists

- Keep your hands underneath your shoulders
- Bring one knee forward followed by the other
- Keep your hips squared

Mountain Climbers

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

Hollow Body Hold

Circuit

W4/D1

Question on the side plank to crunches: if I’m having a very difficult time with these should I just be trying to do side plank dips? Thank you for any assistance! 😊

Angela

Some exercises I found nearly impossible to do. I tried and got maybe one or two(: the explanation on some I don’t really get or understand. Details missing. I’ll keep attempting.

W1/D1

Abigail

W1/D2

Aigerim

Amazing workout, I'm already starting to feel progress in my pushups. Also, fitball planks! They are🔥, can't believe I didn't know they were a thing roll today. Thanks)

Alisa

Heike

W2/D1

Daniah Syed

Wonderful to find myself progressing! Ty Little T!

Sonali

W2/D2

W3/D1

Lili

When I got to the core part of the workout I was already dead...🥵🔥🔥 
Another great workout 💪

Super! But the last Video is not the correct one

Nadine

W3/D2

This week was like marginally harder than previous, I definitely can't do 4 sets of 15 pushups yet, so I guess I will repeat week at least 5-6 times 🥵

W4/D1

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