Name: Playbook - Taylor Mei - W4/D3
Uploaded: 2024-04-01T13:08:26.964Z
Duration: 45 min
Description: W4/D3

SUMMER

Circuit 1:  
- Wall stand shoulder taps 3 x 10 (each side)  
- Tuck sit to pushup 3 x 8-10  
- Hollow body flutters 3 x 30 seconds  

Circuit 2:  
- Single leg dragon flags 3 x 10 (each side)
- Handstand wall walks 3 x 5-8
- Tricep bench dips 3 x 15  

Circuit 3:  
- Wall assisted tuck handstand hold 3 x 10-15 seconds
- Straddle sit hold 3 x 10-15 seconds
- Tigerbend pushups 3 x 8-10

- With your feet elevated on a wall
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Wall stand shoulder taps

-Using parallel bars or kettlebells get into a high plank position 
-Perform a push up 
-Tuck your legs and swing into a tuck forward and then back to the high plank position

Tuck sit to pushup

- 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 1

- Perform the dragon flag with one leg extended and the other leg tucked

Single Leg Dragon Flag

- With your feet at the wall
- Walk your feet up the wall and your hands in until your chest is against the wall
- Reverse the movement back to starting position

Handstand wall walk

-With your hands on the edge of a box just outside body width and your body suspended off the edge lower your body down along the bench or box keeping your elbows behind you
- Press your self back up to the starting position using your triceps as the primary mover

Bench tricep dips

Circuit 2

- Get into a wall assisted handstand position
- Slide your feet down the wall into a wall assisted knees tuck position 
- Hold for time

Wall assisted tuck handstand hold

- With your legs in a straddle
- Push up onto your hands and hold position

Straddle sit hold

- Lower down into a push up
- Shift your weight back until your forearms are on the ground
- Drive your weight forward 
- Push up to starting

Tigerbend push up

Circuit 3

W4/D3

Seems like one needs to have great hip mobility to do all of those wall assisted exercises. Was struggling a-lot, but still thats a great one

Radek

Darrian

Really fun! Shoulder’s definitely felt it at the end. Core wise - the tuck ups were a little too easy- changed it to toes to bar. Otherwise it was an awesome first workout.

Lindsey

W1/D1

Great toning, as always. Cannot handle those toe taps tho. Any ideas for an easier version until my mobility is there? :)

Fun workout but I struggled to find a good set up for the toe tap exercise. I’m also not able to perform a toe tap yet, I wonder if I should work on it separately as it comes up often in these workouts

Ines

Heike

W1/D2

No way I can get into that straddle holds 😂 not sure what to train before I get there. Awesome feeling overall :)

Aigerim

I 100% cannot lift this ass and legs for a straddle hold on the ground, but by golly did we do our best!

W1/D3

🔥🔥 I’ve seen multiple people asking for this, and Im no exception. Any straddle sit hold alternatives & tips how to get there? I cannot detach my butt from the floor even a centimetre :D

Anna

OMG - so hard - 🤪 but good 🥰 thank you - perfect one to get out of my head ...

W2/D1

One of my favorites so far! Hits all the good spots! Feeling stronger and more aligned in my handstand after this one!

Jackie

Adriana Carlos

After these shoulder intensive two circuits I'm not even able to hold my handstand for 5 seconds 😔

Kathrin

W2/D2

W2/D3

Stephanie Kate

Melina

W3/D1

W3/D2

Great thanks! If I’m struggling with holding my free standing handstand what would you suggest? Do I stick with repetition? 

Thanks in advance 🙏

W3/D3

The best advanced hs program I’ve ever had 👏🏼 Thank you!
And believe me, I have done many. 😅

W4/D3

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