Name: Playbook - Taylor Mei - W6/D1 Core & Upper body strength
Uploaded: 2024-04-01T13:08:28.035Z
Duration: 45 min
Description: W6/D1 Core & Upper body strength

Tough one here, but we did it. Wall handstand walks always kill me🥵

Chris

For tuck jump to press I saw on TikTok that the closer you have your feet to your hands the better you can accomplish actually lifting up for anyone on the same struggle bus 🫶🏼

Gabrielle

Do hard but I’m finding those wall walk up handstands are getting easier to do without breaks. I was actually able to pull into the handstand without the wall by accident when doing the tucks to handstand on my very last one. It surprised me so much I started laughing.

Jheri

Carla

Such a challenge but I’m so happy with your workouts and how they have helped me improve!❤️💯

Stephanie

Great workout! Had me sweating 🥵 getting better at the tuck to handstand movement 🎉🥳

Aylin

30 hand stand walks is too much 💀☠️

Qsana

I love it ❤️ thanks for your motivation every day ❤️💪

Anna

Great! Filming myself to figure out how I can improve my form. I can't tell if I'm letting my ribs flare out too much which is feedback I've gotten from some instructors. But I think I'm definitely getting better and the L-shape drills have really helped so I can focus on just the torso shape without worrying about my legs too

Warm up:
- Wrist stretches  3-5 min. 
- Superman holds 10-30 sec. 

Workout:
- Wall plank walks  3 x 10
- Mini kicks  3 x 3-5 each 

- Wall assisted L-stand hold  3 x 10-30 sec. 
- High plank leans  3 x 10-12

- Tuck entry to handstand  3 x 5-8
- Reverse plank hold  3 x 10-30 sec 

- Wall assisted tuck handstand weight shift  3 x 8-10 
- Pike push-ups  3 x 10-12

Stretches: 
- Y's & T's  x 10 
- Arms elevated child's pose  x 10-30 sec. 
- Banded pull aparts x 15

-Perform various wrist stretches shown in video

Wrist stretches

-Lay on your stomach with your arms extended overhead 
-Activate your lower back and raise your legs along with your arms off the ground
-Hold for desired time

Superman hold

Warm up

-With a a wall at your feet start in a high plank position 
-Place one foot at a time up on the wall
-Return your feet to the ground one leg at a time

Handstand wall walk

-Stand in a staggered stance 
-Kick forward and up onto your hands stopping short of vertical

Mini Kicks

Superset 1

-Hold yourself in an L position with your feet on the wall and your shoulders stacked
-Hold the position

Wall assisted L-stand hold

-Get into a high plank position 
-Lean forward on your hands until your shoulders are in front of your hands
-Hold position

High plank leans

Superset 2

-Start on your hands and feet in a tuck position in front of a wall
-Kick your body up onto the wall 
-Drop back down to the starting position

Tuck entry to handstand

-Sit and place your hands on the ground behind you 
-Elevate your body off the ground until it is straight 
-Hold this reverse plank position

Reverse plank hold

Superset 3

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

Wall assisted tuck handstand weight shift

-Perform push-ups from the pike position placing emphasis on the shoulders

Pike pushups

Superset 4

-Lay face down with your arms in a Y shape and your thumbs up 
- Raise your hands into the air
-Perform same motion with your hands in the T position

Y's & T's

- Get into a child's pose with your arms placed on a box or object keeping your torso elevated.
-Apply some downward tension stretching your shoulders

Arms elevated child’s pose

-Stand with a band in your hands front of you at shoulder width.
-Pull your hands apart and back adding tension to the band and activating your shoulders

Banded pull aparts

Cool down stretches

W6/D1 Core & Upper body strength

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.

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!

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 ❤️

W6/D1 Core & Upper body strength

Community

More workouts from Taylor Mei