Name: Playbook - Taylor Mei - Workout 4: Skill Training
Uploaded: 2023-02-01T14:28:13.769Z
Duration: 45 min
Description: Workout 4: Skill Training

Laurie Weiler

Cindy

Celeste

Fun workout ! Harder for beginners but with practice will see improvement! Excited to continue and get better !

Alana

MARS

Holly

Warm-up: 
- Running 3-5 minutes (treadmill, on the spot, or outside) 
- Standing hip rotations x 5 (each side) 
- Crossover pike stretch x 15 seconds (each side) 
- Straddle stretch complex x 15 seconds 
- Splits x 15 seconds 
- Bridge hold x 5-10 seconds

Conditioning: 
- Hanging leg raises 3 x 10 
- Reverse burpees 3 x 10 
- L-stand to front roll 3 x 5 
- Cartwheel straight jump 3 x 8 
- Handstand step out to straight jump 3 x 8 
- Front roll to straddle sit 3 x 10 
- Back roll to high plank 3 x 8

-Stand on one leg as you raise one knee into the air and rotate your knee externally 
-You can also rotate it externally and to the front

Standing Hip Rotations

-Stand with one foot crossed over the other
-Lean forward at the waist stretching

Crossover Pike Stretch

-Stand in a wide stance
-Reach overhead and lean to one side
-Rotate your torso and face the ground
-Reach and grab your foot or ankle 
-Stand back up to the starting position

Straddle Stretch Complex

-Get into the front to back slit position and hold

Splits

Feet elevated bridge hold

Warmup

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

Hanging Tuck Leg Raises

Reverse burpees

L-stand to front roll

Cartwheel to straight jump

Handstand step out to straight jump

Front roll to straddle sit

Back Roll to Plank

Conditioning

Workout 4: Skill Training

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

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 !!

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

Workout 3: Bodyweight Core

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 4: Skill Training

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