Name: Playbook - Taylor Mei - W7/D1 Core & Upper body strength
Uploaded: 2024-04-01T13:08:28.056Z
Duration: 45 min
Description: W7/D1 Core & Upper body strength

El día de hoy quería más intensidad y la encontré con esta sesión.. great. :)

Pilar

Wow...such a killer workout.  I need to stop slacking 😤

Chris

Seba

Carla

Awesome like learning new things!💯🔥

Stephanie

Vsnaps are starting to look 🤌 the reverse plank to pike was a bit difficult but I think I’m getting the hang of it 🥳🥳 thanks for the workout

Aylin

Anna

Warm up:
- Wrist stretches  3-5 min. 
- Banded PNF

Workout :
- Handstand kick-ups  (trying to hold handstand) 5-8 min. 

- Handstand walk  3 x 3
- Foam roller reverse plank to pike compression  3 x 10-12

- Wall assisted L-stand shoulder shrugs  3 x 10-30 sec. 
- Pike push-ups  3 x 5 each 

- Weighted V-snaps (weight in hands)  3 x 12
- Diamond push-ups   3 x 10-12

- Feet elevated inchworm with push-up  3 x 8-10 
- Hollow body flutters  3 x 30 sec

-Perform various wrist stretches shown in video

Wrist stretches

-Lay on your back placing a band around the bottom of one of your feet with the ends in your hands
-With a straight leg pull the leg towards your upper torso stretching your hamstring and opening up your hips

Banded PNF

Warm up

-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

-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

-Sit on the ground with a foam roller under your calf muscles and your hands on the ground next to you
-Elevate off the ground holding yourself with your hands 
-Roll along your lower legs as you go from full extension to tuck back and forth

Foam rolling reverse plank to pike

Superset 1

-Get into the L-stand position with your feet on a wall 
-Stack your shoulders
-Shrug your body up and down from this position

L-stand shoulder shrugs

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

Pike pushups

Superset 2

- 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

-Get into push-up position with your thumbs and pointer fingers together creating a diamond shape with your hands 
-Perform push-ups with your hands in this position keeping your elbows at your sides ( places focus on triceps )

Diamond push up

Superset 3

-Get into a pike position with your feet elevated on a box
-Walk your hands away until you are in a push-up position 
-Walk your hands back to the starting position

Feet elevated inchworm

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

Hollow body flutters

Superset 4

W7/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.

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!

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 ❤️

Sarah

W4/D1 Core & Upper body strength

Just what I needed. Feeling confident 😤

The only thing I could do without is the box assisted L hand stand. I don't feel like it does anything for me.

Holly

W4/D2 Core & Weight shift

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.

Qsana

W4/D3 Core & Beginning inversion drills

This one has been a fun challenge strength wise (I repetitively do it a couple times to improve then move to the next one). Struggling with actual tuck jump itself - hard to push off with both legs and have enough power to get up and catch myself pushing with one leg more 😅. Been using a smaller box for assisted jumps up

Gabrielle

Why are tucks harder than actual handstands?😅

Maria

W5/D1 Core & Upper body strength

Phew....this works on not only your alignment but your endurance as well. Great work out!

W5/D2 Alignment & Core

That core finisher was no joke. I am utterly and completely finished  🥵

Me thinking I was owning this workout in terms of familiarity / improved control of movements and then Taylor throws in the last handstand circuit shrugs and L-stand to handstand 🫠 Safe to say I have something I will be spending a lot of time trying to improve 😂🔥🥲

How hard is it to get that leg off the wall! Definitely takes alot of work. Good workout

W5/D3 Beginner handstand drills

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

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 🫶🏼

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.

W6/D1 Core & Upper body strength

Such a good workout I really enjoy this program and is the best time of my day!💯🔥

Thanks for putting this program together!! I genuinely feel improvement! 🥰

Dasha

W6/D2 Alignment & Core

Awesome challenging but still need to work on l-stand to handstand! 💯

W6/D3 Beginner handstand drills

This was a quick workout and it felt great 💕 I’m a bit tired today so it was exactly what I needed

W7/D2 Handstands

I love how challenging it was and waiting to see the progress!

It was goood! Extremely necessary for search the balance! Thanks

Loved this workout really improving!💯🔥

W7/D3 P-bar & Free standing

Wall walk to handstand isn’t getting easier🥲 but taking the socks off helped a little.

W8/D1 Core & Upper body strength

Really grateful for this plan has helped me so much! I’ll probably do it again 💯🔥

Rachel Efe

W8/D2 Handstands

Loved the program!! I started off pretty terrified of being upside down and now I can almost do 5 seconds off the wall! 🥳 Also I can do cartwheels now! (Not part of the program but my upper body is getting stronger) c: 🤸🏻‍♂️

🤪🤪🤪 thanks for an awesome program!

W7/D1 Core & Upper body strength

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