Name: Playbook - Taylor Mei - W4/D2
Uploaded: 2023-10-09T14:16:30.405Z
Duration: 45 min
Description: W4/D2

Nadine

A1: Block fingertip release pushups 4 x 15

B1: Landmine press 3 x 12
B2: Loaded beast pushup 3 x 5

C1: DB shoulder press 1 1/2 rep 3 x 10
C2: DB seated front raises 3 x 15

D1: Band assisted pushups 3 x 12
D2: DB bent over rear delt flys 3 x 15

E1: 90-90 crunches 3 x 15
E2: Iso bicycles 3 x 15
E3: Leg raises 3 x 15
E4: Side plank crunches 3 x 15

Block Finger Tip Release Pushups

B1: Landmine press 3 x 12
B2: Loaded beast pushup 3 x 5

- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Landmine press

- From a high plank position
- Shift your weight back sitting your glutes to your heels
- Drive your weight forward and perform a push up

Loaded Beast

Superset

C1: DB shoulder press 1 1/2 rep 3 x 10
C2: DB seated front raises 3 x 15

- Start with your arms at 90 degrees
- Press the dumbbells straight up half way, 
- Lower back to starting
- Press the dumbbells up to full extension
- Lower to starting position

DB 1 1/2 rep Shoulder Press

- 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 seated  front raises

D1: Band assisted pushups 3 x 12
D2: DB bent over rear delt flys 3 x 15

- Place a band around your arms above the elbows to aid in assistance 
- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Band assisted push-ups

- Bend over to 90 degrees focus on rear delts 
- Raise the dumbbells engaging the back of your shoulders

DB Bent Over Rear Delt Fly

E1: 90-90 crunches 3 x 15
E2: Iso bicycles 3 x 15
E3: Leg raises 3 x 15
E4: Side plank crunches 3 x 15

- Keeping your chin tucked, knees bent to 90 degrees and stacked over hips
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

90-90 Crunches

ISO Bicycle Crunches

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Lying Leg Raises

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Work both sides

Side Plank Crunches

Circuit

W4/D2

Jennifer

My arms are noodles. I don’t know what happened but midway though they gave up and became thin pasta noodles. 🥵

Lorna

I love these workouts!! I did day 1 of push up progression and my arms are on fire🔥 Amazing!

Elena

W1/D1

Great training. And my favourite abs routine so far 💪❤️

Alisa

yangBAE

Deni

W1/D2

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)

Heike

Hannah

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 💪

W4/D2

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