Name: Playbook - Taylor Mei - Glutes:1/1
Uploaded: 2024-04-01T13:08:27.011Z
Duration: 45 min
Description: Glutes:1/1

candice

Augusto

Megan

Claudia

Loved the workout, but kinda have a love/hate relationship with hip thrusts haha
So hard to push through but so proud to be able to do it till the end 💪💪💪
Thank you Taylor for another great workout 🙏

Maddie

Bianca

yangBAE

My first glutes & quads workout here. Very effective. I’ve been training consistently for some years. My legs haven’t felt this way before. Thank you!

Sonali

kent

Cass

Great workout! Took me a lot more than 45 min to complete but I finished it 💪🏽 thank you T!

Demi Wang

It was soo hard to finish 🥵 I can't feel my legs haha
But the feeling you get when you are done is so satisfying! I loved it!!! 💪

Helena

Pavallam

Wow my glutes are on fire this was so good🫶 I love how easy the supersets were to do in the gym in one spot!

Kelsey

Have not felt a work out like this in a while!

Lizbeth

This is was awesome... I love it. Thank you Taylor😀

Dewangi

I'm dead . That was intense I loved it but took me and hour and a half, im sure with time I'll be able to finish the workout faster. Really liking this so far 👌

Alana

Really killer workout love it. but deffo not 45mins omg 😅😂

This workout was a KILLER! My legs haven’t felt this jelly in a while! Makes me feel good that my legs are burning; it lets me know that the workout is actually WORKING! Love it, and I’ll continue to use this app!

Leah

MY BOOTY WAS QUAKING. BRUH. This got me good.

Lorna

Haseena

Lucia

Providing options for at home or at the park workouts would be great!

Lauren

Activation: 
- Standing leg kicks (front-back) x 10 (each side)
- Standing legs kicks (side-side) x 10 (each side)
- Banded standing abductions x 15 (each side)
- Banded clamshells x 15 (each side)
- Banded hip thrusts x 15

Workout
A1: BB squats 4 x 10-10-8-8 

B1: Leg press (wide) 4 x 10
B2: Leg press (shoulder width) 4 x 10

C1: DB walking lunges 3 x 10 (each side)
C2: Landmine squats 3 x 10 

D1: DB Rear foot elevated lunges 3 x 10 (each side)
D2: DB sumo squat pulses 3 x 10

E1: BB hip thrusts 5 x 10 (2 sec hold at the top) 

Cool down: 
- Treadmill incline walk x 5 minutes
- Front leg elevated pigeon x 20 seconds 
- Lunge complex x 20 seconds

- Standing leg kicks (front-back) x 10 (each side)
- Standing legs kicks (side-side) x 10 (each side)
- Banded standing abductions x 15 (each side)
- Banded clamshells x 15 (each side)
- Banded hip thrusts x 15

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg Kicks (front-back)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Kicks (side-side)

- From a standing position with a band placed just above your knees
- Lift and lower one leg out to the side against the resistance of the band
- Work both sides

Banded Abductions

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Work both sides

Banded Clamshell

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Lower back to starting position

Banded Hip Thrust

Activation

- Position bar on upper traps (can use foam pad if needed)
- Feet shoulder width feet apart & facing forward
- Pushing your hips back as you lower aiming to hit at least 90 degrees
- Breathe in on the way down, and out on the way up
- Keep core tight

BB Squats

B1: Leg press (wide) 4 x 10
B2: Leg press (shoulder width) 4 x 10

- Keeping your back flat against the pad
- Start with a wide stance 
- Drive through your heels forward pressing the platform 
- Bring the platform in with a slow controlled motion

Leg Press (wide)

- Keeping your back flat against the pad
- Start with a shoulder width stance 
- Drive through your heels forward pressing the platform 
- Bring the platform in with a slow controlled motion

Leg Press (shoulder width)

Superset

C1: DB walking lunges 3 x 10 each side
C2: Landmine squats 3 x 10

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

- Hold the end of the landmine bar in goblet position
- Sit your hips back and down into a squat to parallel
- Drive through your feet to stand back up

Landmine Squats

D1: DB Rear foot elevated lunges 3 x 10 each side
D2: DB sumo squat pulses 3 x 10

- Set up in a split stance with your back foot elevated on a plate/plates
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

DB Rear Foot Elevated Lunge

- Stand in a wide toed out stance 
- Hold a dumbbell in goblet position 
- Lower into a squat and pulse for time or reps

DB Sumo Squat Pulses

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees and feet firmly on the floor
- Push through your heels, driving your hips up 
- Squeeze your glutes at the top before lowering with control 
- Maintaining a neutral spine and core tight throughout the movement

(2 sec hold at the top)

BB Hip Thrust

- Treadmill incline walk x 5 minutes
- Front leg elevated pigeon x 20 seconds 
- Lunge complex x 20 seconds each movement

- Walk on the treadmill set to an incline

Treadmill incline walk

- Get into a pigeon stretch position with your front leg elevated
- Work both sides

Front Leg Elevated Pigeon (R)

Front Leg Elevated Pigeon (L)

- Follow the stretches in the video for a lunge stretching sequence 
- Work both sides

Lunge Complex (R)

Lunge Complex (L)

Cool down

Glutes:1/1

I thought my push dexterity was much better than it actually is. Thank you 😂

Vincent

Horribly wonderful or wonderfully horrible I’m not sure LOL 😂 really great workout, I thought I was good with push movements! 😅

Diana

Upper Body: PUSH

Moira

Kevin

Upper Body: PULL

Brutal in just the right way. Haven't done a dedicated shoulders workout in months and omg

Jana

M@mstark.me

Upper Body: Shoulders

Shawna

Upper Body: Back & Arms

Show us what we’re muscles and skills we’re working out

Stephany

Upper Body: Back & Biceps

Love it, trying to do 2 leg days one upper (switching between push and pull) with cardio to finish and one giant set with cardio blast finisher. Loving the leg options, but running out of push and pull 💪🏻 defo getting stronger tho, which is great 🔥🔥🔥and my VO2 max is slowly climbing back up Wahey 🤗🥇🏆

Upper Body: Chest & Triceps

I appreciate the focus on the shoulders! Good stuff! 💪

My shoulders feel it! I had to do it at home today so I used resistance bands in place of the cable SA.

Carrie

Ilane

These are my favs! High burn, super sets and super challenging. 🔥🔥🔥

Lower Body: Quads & Glutes

Ooooowwweeeee gonna be feeling this later 🔥

Tejiri

Lower Body: Hamstrings & Glutes

Those Bulgarian split squats kill me 😅

Definitely challenging but great workout to push yourself , did this workout on a day off because it took me an hour and a half to finish but with longer breaks as I needed 😂 loving these programs

Lower Body Hamstrings & Glutes

Excellent! Pretty hard to find a lower body exercise that I don’t like. If you can create a workout using Nordic curls I’d love to try it as I’ve never done them before and they look evil 😂😈 but I also accept I clearly have some issues with asking for this 😅😂😂😂

Javier Castillo

This is one of those leg workouts, after which you walk like a toddler for couple of hours and can't properly react to surroundings. Definitely will repeat.😁

Alisa

I appreciate the Bugarian squats at the end. They kill me if in the middle!

Fabi

Lower Body: Full Legs

Angelica

Brilliant I LOVED it!! first time I enjoy pain

Maria

Glutes:1/2

It took me more than 45 min but it was a great workout!

Maybe some at home alternatives? And the first week is very brutal for someone who may be a complete beginner

Merjyl

Monday get it right 🔛❤️‍🔥👊🏻🙌🏻🖖🏻🦵🏻🍑hack machine for backsq;➕Bulgarian shift lunges;unilateral technique m feelin good 😊 btw outdoor run was a bonus wu haha

Glutes: 1/3

Really good one!!! Tomorrow is HIIT or Giant set day so saving a run till then. But looking forward to feeling the burn in my legs!!!!

Amazing workout it’s been a while since I felt this burn🔥🔥

Shroog AJ

Let’s get da countdown started ⏳✅#tgif🦵🏻

Glutes: 2/1

Hit a personal best when sharing equipment. Guy wanted to load more weight when I was doing bridges….said yes without thinking. Went from a 40kg b stance bridge to 90kg 🥵🥵🥵 not gonna lie was a little light headed but super glad I managed 2x sets at 90kg each leg!

Spinning for wu,backwards order 
Let’s reachin 110kg hip thrusts(noband 😂
#2023msooofreadddddddyyy👊🏻

I need 60 secs in between sets to catch my breath so the workout takes me much longer. I can feel my glutes getting stronger each passing session. All in all great routine. Thank you

Glutes: 2/2

Great, fav leg work out so far. Did a 250 metre sprint on the rower afterwards (maximum effort) as a bonus! 🔥🔥🔥

#5 been a while since last time did landmine sq 😊

Such a good one!!! Lifting heavier each time 💪💪💪
Feeling slightly proud of myself haha

Glutes: 2/3

Marked difference in my quads and glutes strength since I began these workouts. So delighted 😁

I was FINISHED after the Bulgarian split squats...
The roll at the end of the training was awful, but felt so good at the same time haha
Love the feeling of accomplishment you get when you finish training 💪🙌🙌🙌

Glutes: 3/1

❤️‍🔥 hard workout ! You gotta push through it but it was fire !

Katie

Glutes: 3/2

Ishrath

#mood4now
🎵
“Whatever it takes,coz I love the adrenaline in my veins “
🐉Imagine🐉

Glutes:1/1

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