Name: Playbook - Taylor Mei - W4/D3 Core & Beginning inversion drills
Uploaded: 2024-04-01T13:08:27.940Z
Duration: 45 min
Description: W4/D3 Core & Beginning inversion drills

Carla

I love your program I have seen a lot of improvements I was so scared of the wall kicks at first but now I’m losing fear and can kick better now.

Stephanie

Qsana

Anna

Amazing! Challenging as I’m a beginner! But always looking forward to the next class

Karishma

This workout was very fun, but also challenging! I am definitely feeling stronger after these workouts :)

Tasha Dong

Great workout! Love the video features, along with written instructions, and the built-in timer. So convenient and a solid workout too!

Jacqui

Warm up:
- Wrist stretched  3-5 min.
- Foam rolling lats 3-5 min.
- Foam rolling hamstrings  3-5 min. 
- Practice pelvic tilt  3-5 min. 

Workout:
- Box assisted L-stand shoulder shrugs  3 x 10-12
- Leg raises 2 up 1 down  3 x 12-15 each

- Wall assisted single leg L-stand  3 x 3-5 each
- Pank seesaw  3 x 8-10 

- Wall assisted kick-ups  3 x 3-5 each
- Weighted overhead hold  3 x 30 sec. 

Core finisher: 30 sec. each 
- Hollow body rockers 
- Straight arm / Straight leg crunch 
- Reverse crunches
- Starfish crunches 
- Hollow body flutters 
- V-snaps

-Perform various wrist stretches shown in video

Wrist stretches

Foam roll lats

Foam roll hamstrings

-Lay on the ground with bent legs 
-Press your belly button towards the floor 
-Push your pelvis forward/ up raising your lower back off the ground
-Work back and forth

Pelvic tilt

Warm up

-Get into a  modified hands stand position with your feet on a box
-Using your scapula and deltoids raise and lower your body up and down in a pike shrugging  movement

Box L-stand shoulder shrugs

-Lay on your back performing single leg raises with a hip hike between each rep

Leg raise 2 up 1 down

Superset 1

-Get into a wall assisted L-hold position 
-Elevate one leg into the air and hold position

Wall assisted single leg L-stand

-Get into an elbow plan position 
-Keep your body solid as you see saw your body back and forth initiating movement from your shoulders

Plank see-saw

Superset 2

-Stand back from the wall and step forward into a handstand using the wall to stop you from going over 
-Return to the ground

Wall assisted kick-ups

-Stand with your feet shoulder width apart
-Hold a weight overhead pressing it up as high as possible keeping your shoulders activated

Weighted overhead hold

Superset 3

-Get into the hollow body position 
-Using your abs initiate a rock back and forth while holding the position

Hollow body rockers

- Lay on your back with your arms and legs elevated of the ground
- Raise your legs up and your hands towards your feet in a v-up position

V-snaps

-Lay on your back with your legs elevated 
-Tuck your knees towards your chest and slightly raise your hips off the ground doing a reverse crunch
-Extend your legs back to the starting position

Reverse crunches

-Lay on your back in a star position 
-Perform a sit up crossing over one hand to the opposite leg
-Lay back to the starting position 
-Work back and forth from side to side

Starfish crunches

-Lay on your back in the hollow position 
-Kick your legs up and down in a flutter motion

Hollow body flutters

Core finisher

W4/D3 Core & Beginning inversion drills

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.

Jheri

W2/D2 Core & Weight shift

Good 😊 pleasant for some alternatives for the warm up streching when no equipment

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.

W3/D3 Core & Beginning inversion drills

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!

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

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

W4/D3 Core & Beginning inversion drills

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