Name: Playbook - Taylor Mei - Bands: W2/D3 Lower Body (Hamstring & Glute Focused)
Uploaded: 2024-04-01T13:08:27.431Z
Duration: 45 min
Description: Bands: W2/D3 Lower Body (Hamstring & Glute Focused)

Rachel

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

#sundayactivation monster walk did slides version hahah🛼

yangBAE

That was such a great program to restart my fitness 💪🏻 journey. Thx so much. Ready for a new program now 😘

WEEK 2/ DAY 3

A1: Banded hamstring pull throughs 3 x 15 
A2: Banded sumo squats 3 x 15
 
B1: Slider hamstring curls 3 x 15
B2: Single leg elevated glute bridge 3 x 15 (each side)

C1: Banded Bulgarian lunges 3 x 12 
C2: Banded good mornings 3 x 15

D1: Banded monster walks 4 x 30 seconds (15 second rest)

A1: Banded hamstring pull throughs 3 x 15 
A2: Banded sumo squats 3 x 15

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

Banded hamstring pulls

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

Banded sumo squats

Superset

B1: Slider hamstring curls 3 x 15
B2: Single leg elevated glute bridge 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

- With one leg elevated onto a box
- Push through your heel raising your hipster the ceiling 
- Keep your opposite leg lifted up
- Engage your glutes at the top 
- Lower back to starting position
- Work both sides

Single Leg Elevated Glute Bridge

C1: Banded Bulgarian lunges 3 x 12 
C2: Banded good mornings 3 x 15

- Place your front foot on the band
- With your back foot on an elevated surface come down
- Come down until both legs are at 90 degrees

Banded bulgarian lunges

- Hinge at the hips
- Keep your legs fully extended

Banded good mornings

- Keep your hips down
- Step from side to side

Banded monster walks

Monster walks

Bands: W2/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

Saleha

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)

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

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

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.

Kelsey

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

Cass

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

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

Olga

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

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