Name: Playbook - Taylor Mei - W7/D3 P-bar & Free standing
Uploaded: 2024-04-01T13:08:28.065Z
Duration: 45 min
Description: W7/D3 P-bar & Free standing

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

Seba

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

Carla

Loved this workout really improving!💯🔥

Stephanie

Aylin

Warm up:
- Wrist stretches  3-5 min
- Needle stretch 
- Foam roller shoulder extensions 

Workout:
- Handstand kick-ups ( try to hold handstand)  5-8 minutes 

- Tuck entry to handstand  3 x 6-8 

- Box/forearm assisted handstand hold  3 x 3-5 ( 15-20 sec. each )

- Weighted overhead hold  3 x 6 ( 10-30 sec. )

- Wall assisted P-bar single leg handstands  3 x 6-8 ( 5-10 sec )

-Perform various wrist stretches shown in video

Wrist stretches

Needle stretch

-Stand in front of a wall with your arms elevated and bent at 90 degrees with your upper arm parallel with the floor
-Place a foam roller between your wrists and the wall
-Press your arms up into an overhead position allowing the foam roller to roll down your arm

Foam roller shoulder flexion (wall)

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

-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

-Hold yourself in a modified handstand position with your feet on a box for balance and stability

Box assisted tuck handstand hold

-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

-Kick up onto a wall with your hands on some parallel bars
-Return to your feet

Wall assisted p-bar single leg handstand hold

W7/D3 P-bar & Free standing

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 ❤️

W7/D3 P-bar & Free standing

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