Name: Playbook - Taylor Mei - Workout 1: Functional conditioning
Uploaded: 2023-02-01T14:28:13.742Z
Duration: 45 min
Description: Workout 1: Functional conditioning

Absolutely loved it! Difficult and my wall assisted handstand was more horizontal than vertical! But we all start somewhere!

Matt

This was a great workout! very challenging! I had some trouble with the v ups hurting my lower back how can I make sure I’m using the right form? Or modifications I can make?

Hayden

Gabriel

Extremely challenging! I'm just getting back into working out and this was a great reintroduction!

Tameka

Under the impression that it was too short but good abs session  !

Lisallanes34

Jan Novotny

Phew... this was way harder than I thought! Started my first day in the app with this workout. Pretty confronting how bad my core-strength is. But at least it's a start. Time to get the body moving and make some progress!

Christa

Starting again to get better💪🏽💪🏽

Carla

Mailin

Great!!🤸‍♀️🤸‍♂️🤸‍♀️🤸‍♂️

Noelle

Taylor has thought of every detail in this app. I love that your videos loop, and that you have timers for the timed sets and rest. But most importantly I’m loving your programming!! Already thinking about what program I will do next! I’m a former gymnast turned CrossFitter but was always missing something and this is it!

The ab - part was killing! 
Honestly I’m so happy that I managed to do 15 v ups in a row! 
Thanks for an awesome app and workout! 👍🏻💪🏻🤍

Holly

Olga

Antoinette Ayoub

Great and tough! Arm strength needs to be build up to be able to properly do dips and handstand wall

Kassandra Tamminga

Karla

Love your page! 

It would be good if you had a beginner calisthenics and gymnastics program 😊 

Or if your normal beginner program was full body

Phoebe

This was absolutely amazingly hard! 
I could preform it sure but seriously I am soooooo happy with this program! 
I am a gymnast and have been searching for workout programs that are truly difficult and train what I want to train therefor I think this is absolutely stunning!🤩

I think I died 3 times during this workout 🥲

Elizabeth

Warm-up: 
 - Running 3-5 minutes (treadmill, on the spot, or outside) 
 - Banded around the worlds  x 10 
 - Lateral stretch x 15 seconds 
 - Straddle compression x 15 seconds 
-  Childs pose x 15 seconds  
-  Cobra x 15 seconds 
-  Baby bridges x 5

Conditioning: 
- Hollow body rockers 3 x 20 
- Hollow body hold 3 x 30 seconds 
- V-snaps 3 x 15 
- Single leg v-snaps 3 x 12 (each side) 
- Hanging tuck leg raises 3 x 12
- Feet elevated shoulder taps 3 x 10 (each side) 
- Feet elevated pike pushups 3 x 8-10 
- Wall assisted handstand hold 3 x 15-30 seconds 
- Tricep dips 3 x 8-10

Run 3-5 minutes before starting these exercises

Banded around the worlds

Lateral stretch

- Stand with your feet wide
-Hinge forward at the waist bringing your head between your legs and hold to stretch

Straddle Compression

-Start in child's pose
-Transition to Cobra pose

Childs pose to cobra

Cobra stretch

-Get on your knees holding a band overhead
-Lean back into a kneeling bridge without going all the way to the ground
-Return to the starting position

Baby Bridges

Warm-up

Hollow body rockers

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

V-snaps

Single leg v-snaps

- Hang from a bar
- Tuck your knees up in a controlled manner

Hanging Tuck Leg Raises

Feet elevated shoulder taps

- Push up position with hands on the floor and feet elevated
- Bend your elbows to lower your body down
- Straighten elbows to press back up

Feet Elevated Pike Pushup

- Get into a handstand with your chest against the wall
- Hold position for time

Wall Assisted Handstand Hold (tummy)

-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

Conditioning

Workout 1: Functional conditioning

It was way too hard. Some progressions would be nice

Maxi

Hard for my current level, but very good exercise

Nicolas

Holy 🔥🔥🔥 
As a former gymnast of 12 years this is EVERYTHING I could hope for. Also, shows me how far I have to go. Definitely can't do half of these exercises anymore. But this is good motivation

Charity

Workout 2: Bar Conditioning

Dewangi

Got through 1 round. It was deff a challenge for me but I’m going to continue to do it to get stronger !!

Laurie Weiler

That was hard work! Struggled on some of the exercises!

Workout 3: Bodyweight Core

Cindy

Celeste

Workout 4: Skill Training

Trying to get an old skill back, this should help massively 😊

Stacey

Goal is to get a back walkover. So this is a start… and a great start I must say!

That felt great. Is the glute bridge really supposed to be just 2 reps per set? I'm also curious how to know when to continue to next progression. I already know how to do a back walkover I just want them to look better and be able to try more variations.

Frederike Feigel

Phase 1 - Back Walkover Progression

Good but not sure I’ll be progressing to the next stage for a bit 🙈

Did phase 1 - 2 days ago and moved to phase 2. Challenging so feel I will be at this phase for a little but going to get more flexible and stronger and hopefully move to phase 3

Fun, can't wait to try the next progression.

Phase 2 - Back Walkover Progression

Marielle Eji

Getting stronger each day! My question though is what’s after phase 4 .. is there more? I want to learn how to lift my foot off grounder and bend back into the back walk over not just a back kick over. Can you add the next phase or tell me where I can find it?!

I got a bridge down to ground without wall tonight! I’m shocked by my progress! I have not done that in probably 25 years!!

Workout 1: Functional conditioning

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