Name: Playbook - Taylor Mei - W4/D3
Uploaded: 2024-04-01T13:08:28.035Z
Duration: 45 min
Description: W4/D3

It was hard, but refreshing at the same time...some of the exercises I can't really do yet, but felling stronger 💪

Maddie

Day 3: Upper Body & Mobility 
45-60 seconds rest unless otherwise stated

Circuit 1: 
- Wall assisted tuck handstand weight shift 3 x 8 
- Plank seasaw 3 x 10 
- Log rolls 3 x 15 (each side) 

Circuit 2: 
- Wall assisted v-sit hold 3 x 20 seconds 
- Archer pushups 3 x 5 (each side) 
- Hollow body flutters 3 x 30 seconds 

Circuit 3: 
- Pbar tuck sit hold 3 x 15-30 seconds 
- Pbar straddle sit roll-ups 3 x 10 
- Banded dragon flags 3 x 5 (each side) 

Mobility: 
- Wrist stretches x 3-5 minutes 
- Banded pull aparts x 10 
- Shoulder dislocates x 5 
- Cats and camels x 5 
- Alt cobra - downward dog x 5 
- T-spine twist x 20 seconds

- Wall assisted tuck handstand weight shift 3 x 8 
- Plank seasaw 3 x 10 
- Log rolls 3 x 15 (each side)

- Get into a wall assisted tuck position handstand 
- Press your feet against the wall shifting the weight on your shoulders

Wall Assisted Tuck Handstand Weight Shift

- Start in a low plank position, core tight throughout the movement 
- Take small steps backward until you are in and extended low plank position 
- Take small steps back to starting position 
- Repeat for time or reps

Plank Seesaw

- Start in a hollow body hold position
- Roll all the way over, returning to a hollow hold position
- Roll back the direction you started for the next rep

Log Rolls

Circuit 1

- Wall assisted v-sit hold 3 x 20 seconds 
- Archer pushups 3 x 5 (each side) 
- Hollow body flutters 3 x 30 seconds

- Place your legs onto the wall
- Lift your body up with your arms and tuck your head to your knees
- Hold position for time

Wall Assisted V-sit Hold

- Bend one elbow and come down keeping your opposite arm extended 
- Keep your core engaged 
- Repeat on both sides

Archer Push Ups

- With your arms extended and your shoulders off the ground
- Alternately bring one leg up and the other down 
- Keep core engaged

Hollow Body Flutters

Circuit 2

- Pbar tuck sit hold 3 x 15-30 seconds 
- Pbar straddle sit roll-ups 3 x 10 
- Banded dragon flags 3 x 5 (each side)

- Using parallel bars tuck your body and hold it suspended in the air

Pbar Tuck Sit Hold

- Get into a straddle sit position on the Pbars
- Roll your hips back and up
- Lower with control

Pbar Straddle Sit Rollups

- Lay with your head close to a rig with a band attached
- Place the band around your feet and elevate your body up into a flag position
- Hold onto the rig and lower your extended body towards the ground 
- Raise back up to the starting position

Banded Dragon Flag

Circuit 3

- Wrist stretches x 3-5 minutes 
- Banded pull aparts x 10 
- Banded dislocates x 5 
- Cats and camels x 5 
- Alt cobra to child's pose x 5 
- T-spine twist x 20 seconds

- Follow along to the video stretching your wrists

Wrist Stretches

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight bring the band up and overhead 
- Once the band is directly behind your body reverse the movement back to starting position

Banded Dislocates

- Get on your hands and knees with your hands under your shoulders
- Press your shoulder blades towards the sky as you drop your head 
- Raise your head pressing your abdomen down 
- Repeat back and forth
- Both movements equals 1 rep

Cat & Camel

- Starting in cobra (Hips flat and arms straight) 
- Shift into child’s pose (bum flat to heels and reaching forward) 
- Moving slow and intentional focusing on emphasizing the movement in each vertebra

Alt Cobra to Child’s Pose

- From a seated position, one leg extended, the other crossed over, ankle outside the knee
- Twist through your spine, placing your opposite elbow outside of your knee
- Gently press yourself deeper into the twist by pressing the elbow into your knee
- Work both sides

Seated T-Spine Twists

Mobility

W4/D3

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

Jana

W1/D3

Hardest non-weight leg workout I've ever done. I've got work to do😤

Stephanie

Love!!! Right at my level just pushing me out of my comfort zone 🙂

Karla

W1/D4

Sharmaine

Darshan

W2/D1

We're getting there! Lil' lower on those pistol squats each time

W2/D2

loved the exercises! many new ones 🫱🏼‍🫲🏽

Anna Neumann

W2/D3

Love as always! I liked the longer core session at the end

W2/D4

W3/D1

W3/D2

W3/D3

W3/D4

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

Shane

W4/D1

W4/D2

Need that calisthenics v3 ;).  Great time and progress doing another month of this but I think it's time switch it up until v3 is out.  (Nudge nudge wink wink 😉)

Amazing and feels much better doing a second time through.  Getting better with the moves but damn my hips and hamstrings will not loosen.  We need a Cali v3 soon ;)

W4/D3

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