Name: Playbook - Taylor Mei - W4/D2
Uploaded: 2024-04-01T13:08:27.073Z
Duration: 45 min
Description: W4/D2

Week 4 and I’m feeling much stronger than I was on week 1 as the workouts are still kicking my ass but I’m making it through with more ease. Great program overall 🫶🏽

Mariflor

Almost too simple 🤪 Feeling Great ! Love the set like this

Lisa

Millie

Giant set: 5 x 20-18-15-12-10  
- Banded jump squats  
- Lunge to knee drive (jump)  
- Banded hip thrusts  
- Alternating jumping lunges  
- Squat pulses  
- Wall sit (1 minute for every circuit)  
Core:  
- 10 Ab jacks  
- 20 Straight arm straight leg crunches  
- 30 Starfish crunches (15 each side)  
- 40 Bicycles (20 each side)  
- 50 Mountain climbers (each side)  
- 60 Second plank

- Start with hip width stance, band just above your knees
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Banded Jump Squats

- Step back in to a reverse lunge 
-Stand up out of lunge and drive your knee forward and high

Lunge to knee drive

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Lower back to starting position

Banded Hip Thrust

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Atl Jumping Lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse up and down for time or reps

Squat Pulses

-Get into a wall sit position 
-Hold for time

Wall sit hold

Giant set

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight arm Straight leg crunches

- Keeping both your arms snd legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish Crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

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

Mountain Climbers

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank hold

Core

W4/D2

Sietske

Hssan Moaminah

W1/D1

Aleksandra

Great variety, got me sweating for sure :)

peppi

Kyla

W1/D2

Emily

Marion Redding

W1/D3

Love Love. I love your workouts and Tour Motivation 😊😊

Rubbery arms and abs on fire - it was great!

John

W1/D4

Is there a modification for donkey kicks?

By the end of the first 10 minute round, those donkey kicks were kicking my ass, and I still had three more rounds to go! I’m a mess! 😅

W1/D5

Great way to start the morning. Love going between home and gym workouts without feeling like I’m slacking

Vishnu

W2/D1

Giulia Kohlschitter

W2/D2

It’s amazing how sweaty you can get at home with no equipment! 🔥

Megan

Steffi

W2/D3

Schilling

Merve

Amazing how you find new ways to make my muscles feel like they’re lighting a fire everywhere. Arms complex felt great but difficult to get 20reps unbroken. For the Abs I forgot how long 50sec felt while doing bicycle crunches 😂

Marie

W2/D4

Ashley

W2/D5

Prisoner good mornings are missing in the actual workout

Thanks! Did it with my best friend and collegue . We’re sweaty and happy 😅😂

W3/D1

Love love this one! Getting less tired with the jumps! But damn that last plank always kills my abs 😅

W3/D2

Marcelina

Hard to find the motivation but sooo happy when its done 😍

Great training, nothing to improve just a question. Is Circuit 1 just once or also 10min ?

W3/D3

My arms and shoulder will burn for the weekend to come 🔥😂

W3/D4

W3/D5

Prisoner good mornings weren't in the workout

W4/D1

Wasn’t completely mentally there today for this workout, but did as much as I could. 👍🏾

W4/D2

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