Name: Playbook - Taylor Mei - Bands: W1/D3 Lower Body (Hamstring & Glute Focused)
Uploaded: 2024-04-01T13:08:26.855Z
Duration: 45 min
Description: Bands: W1/D3 Lower Body (Hamstring & Glute Focused)

Saleha

El mejor entrenamiento de glúteo e isquios hasta la fecha para hacer en donde sea! Lo ame

Laura

Very challenging, i kept shaking in the hamstring curls 💪🏻perfect

Nesma

I must admit that Whenever slider hamstring curls come up, I say some unkind things. Lol! Great workout! Love all your programs!!

Olga

This really challenge my legs, they are burning. Would did three sets but didn’t have a phone charger. :(

Michael

yangBAE

Carla

So good!!! I didn’t have sliders so I did those banded seated clam shell thingy’s. I think that’s what they’re called… 😂😂😂 perfect glute and hammy workout after my run!

Kelsey

That was great 😊 intense and I honestly had to modify some exercises 🤣 but I made it through. The banded deadlifts I had to exchange the band with a kettlebell. I don’t know 🤷🏼‍♀️ how to get it done with the bands ☺️

Charity

Maria

WEEK 1/ DAY 3

A1: Banded deadlifts 3 x 12-15 
A2: Banded sumo squats 3 x 12 

B1: Banded curtsey lunges 3 x 12 (each side) 
B2: Banded glute bridges 3 x 15 

C1: Banded single leg deadlift 3 x 12 (each side) 
C2: Banded hamstring pull throughs 3 x 15 

D1: Slider hamstring curls 3 x 15 
D2: Single leg calf raises 3 x 15 (each side)

A1: Banded deadlifts 3 x 12-15 
A2: Banded sumo squats 3 x 12

- Keep a neutral spine
- Hinge forward with a slight bend at the knees
- Reach shin height
- Pull back up engaging your hamstrings

Banded deadlifts

- Start in a wide stance with your toes pointing out
- Grab the band 
- Pull up engaging your hamstrings

Banded sumo squats

Superset

B1: Banded curtsey lunges 3 x 12 (each side) 
B2: Banded glute bridges 3 x 15

- Place the band just above your knees 
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top and lower back to starting position

Banded Glute Bridge

- Place the band underneath your front foot
- Step back behind your front leg 
- Bring your knee down until both legs are at about 90 degrees
- Step back to the initial position

Banded curtesy lunges

C1: Banded single leg deadlift 3 x 12 (each side) 
C2: Banded hamstring pull throughs 3 x 15

- Hinge at the hips 
- As you pull forward engage your glutes

Banded hamstring pulls

- Place the band underneath your front foot
- As your come down raise your back leg
- Pull the band up engaging your hamstring

Banded single leg deadlift

D1: Slider hamstring curls 3 x 15 
D2: Single leg calf raises 3 x 15 (each side)

-Lay flat on the ground with your hands at your sides and your feet on sliders and hips slightly off the ground
-Raise your hips as your curl your heels towards your butt activating guru hamstrings
-Slide your legs bak out and into the starting position

Slider Hamstring Curls

- Standing on one leg
- Lift up onto the ball of your foot engaging your calf muscle

Single Leg Calf Raise

Bands: W1/D3 Lower Body (Hamstring & Glute Focused)

I’m traveling where I don’t have access to a gym and this program is a great help to keep in shape

Never knew how much a banded workout could burn♨️

Chris

Bands: W1/D1 Lower Body (Quad & Glute Focused)

I love this program, my favorite travel workout

It got more challenging towards the end and I had to stop once or twice,but it felt really good.

Nadia

Your workouts always remind me who the weaker sex really is!

Bands: W1/D2 Upper Body (Chest & Back)

I always do this program when I’m traveling 😍😍😍😍 love it

Man...i love this no equipment workout. Resistance bands are underrated!🔥

Marine

Bands: W1/D4 Upper Body (Shoulders, Biceps & Triceps)

Ines

Bands: W2/D1 Lower Body (Quad & Glute Focused)

So good! My arms are noodles. The perfect start to my day.

Bands: W2/D2 Upper Body (Chest & Back)

Rachel

Cass

Bands: W2/D4 Upper Body (Shoulders, Biceps & Triceps)

Great, but I think the numbers for the 2nd set of exercises is not quite right!

#sundayactivation monster walk did slides version hahah🛼

Bands: W2/D3 Lower Body (Hamstring & Glute Focused)

Been away for a while due to a back injury.  Missed you!  Great routine!!!

Vacation Gains: Day 1

Definitely taking all of my bands and you on vacation with me. Period

Vacation Gains: Day 2

Thursday morning activation ✅❤️‍🔥🐝

Vacation Gains: Day 3

Vacation Gains: Day 4

Vacation Gains: Day 5

Vacation Gains: Day 6

Vacation Gains: Day 7

Loved every minute of it.  Mean of you to put thrusters at the very end!😆

I was telling my physical therapist how much I enjoy your programs.  He laughed and said that petite women with bios that start, my fitness journey began with competitive gymnastics,” are the apex predators if the fitness world!

Vacation Gains: Day 8

Jessica

Vacation Gains: Day 9

Marcelina

Ty! Vacation is over today! This was a great and convenient while out of town with 18 month old and family that doesn’t exercise

Bands: W1/D3 Lower Body (Hamstring & Glute Focused)

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