Name: Playbook - Taylor Mei - Workout 2: Bar Conditioning
Uploaded: 2024-04-01T13:08:26.692Z
Duration: 45 min
Description: Workout 2: Bar Conditioning

Ufff!!! That last one put me in my place! Lol

Israel

I am really keen on becoming as flexible and strong like you! However for beginners this workout is tough to complete. 

Would love to start with the foundations of gymnastics like how to build upper body and core strength. Otherwise the workout is bomb!!

Vrushti Shroff

Goal is to complete all reps. Thank you for this.

Chris

I thought it was crafted with great thought in mind. I really loved the warmups, it got me ready to take on the bar exercises. The inverted deadlift was a new exercise for me and a nice challenge.

Tyrus Williams

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

Never have I been so humbled. I know gymnasts are strong and all I’ve ever wanted is to train like a gymnast so I was excited to try this! I’ve been lifting for yearssss and knew this would be tough. I bailed after 1 round of modifying over half of the reps 😂 please make a gymnast strength progression workout!!

Victoria Jewell

Really really difficult! 
But the problem for me is that I only can perform a couple of the exercises because of that I’m too weak yet! I am a gymnast and really really badly want to improve my strengths! So modifications too build would be awesome! 
I should probably add that I don’t really feel the same kind of burn as I would’ve liked when I do regular floor exercises like crunches! 😁

Holly

Warm-up: 
- Running 3-5 minutes (treadmill, on the spot, or outside) 
- Banded scap retractions x 5 
- Hanging scap retractions x 5 
- Arms elevated shoulder extensions x 15 seconds 
- Banded pull aparts x 10 

Conditioning: 
- False grip hold 3 x 10-15 seconds 
- Single arm hang 3 x 2 (5 seconds each arm, alt) 
- Skin the cats 3 x 5
- Hanging leg raises 3 x 10-12 
- Hanging L-sit hold 3 x 10 seconds
- Static toes to bar hold 3 x 10 seconds 
- Pull-ups 3 x 10-12 
- Chin-up to leg raise 3 x 6-8 
- Inverted deadlifts 3 x 8-10

- Place a band around a rig at shoulder height 
- Grab the band in your hands and step back adding tension to the bands
- Pull your shoulder blades back towards each other performing a scap retraction

Banded Scap Retractions

- Hang from a bar with your shoulder unactivated
- Activate your shoulders and scapula lifting your body up and releasing to lower back down

Hanging Scap Retractions

-Sit on the edge of a bench with your hands on the box and your feet firmly on the ground in front of you 
-Shift your weight off the box and down towards the ground as you keep your hands on the box to create a stretch in your shoulders

Arms Elevated Shoulder Extension

-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 (HS)

Warmup

False grip hang

Single arm hang

Skin the cats

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

Hanging Tuck Leg Raises

Hanging L-sit hold

Static toes to bar

Band assisted pull-ups

Chin-up to leg raise

Inverted deadlifts

Conditioning

Workout 2: Bar Conditioning

Back to it. Felt good. V sit ups need work

Goku

Hayden

Would love to see regressions for the v snaps and hollow body shapes

Emma

Workout 1: Functional conditioning

That was tough but really enjoyed the variety.

Chelsey

I could actually complete this! Haha I'm getting there! By summer I'll be doing sick handstands not basics 😒 haha

Workout 3: Bodyweight Core

Laurie Weiler

Cindy

Workout 4: Skill Training

Awesome! I could complete this one! I love how challenging some are and others are a lil easier. Nice variety

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!

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

Phase 2 - Back Walkover Progression

I actually could complete my workout. I'm getting stronger 💪 thank you 😊

Marielle

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?!

Workout 2: Bar Conditioning

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