Name: Playbook - Taylor Mei - Lower Body: Full Legs
Uploaded: 2024-04-01T13:08:27.006Z
Duration: 45 min
Description: Lower Body: Full Legs

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!

Augusto

Fabi

Nina

Maria

Pavallam

Did this with two friends and we are so sore!

Hillary

#mondaymorning🔓
After an hour of mt run(slow steady),perfect for some 🍑🤓

yangBAE

Great workout! I had to substitute some of the workouts though. I'll get there eventually!

Ellie

Legs are dying. Couldn’t do all the reps but still did all the workouts! Yeee!

Yian

BB squats 4 x 15-15-12-12 (increase weight each set) 

DB deadlifts 4 x 12-15 

Assisted Pistol squats 4 x 12-15 

Banded monster walks 3 x 20 (each side) 
Banded BB hip thrust 3 x 15 

Machine hamstring curls 3 x 15
DB Bulgarian lunges 3 x 10-12 (each side)

- 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

Gym BB Squats

- Begin with dumbbells in each hand and feet hip width apart
- Press hips back and lower dumbbells down until mid to lower shins
- Lift back up to standing and press hips forward

Banded DB Deadlifts

- Hold onto rings or something similar 
- Extend one leg out in front of you
- Bend your knee and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Assisted Pistol Squats

Banded monster walks 3 x 20 (each side) 
Banded BB hip thrust 3 x 15

- Positioning band just above the knees
- Focus on pushing against the band so knees remind stacked over ankles
- Aim to maintain a 90 degree squat while stepping left or right

Banded Monster Walks

- Use a foam pad to help avoid any pressure during the exercises
- Position band just above knees
- Position yourself so shoulder blades are resting on bench/box
- Keeping head neutral during the entire movement
- Weight in your heels and squeezing glutes at the top
- Avoid arching of the low back at the lowest part of the exercise

BB Banded Hip Thrust

Superset A

Machine hamstring curls 3 x 15
DB Bulgarian lunges 3 x 10-12 (each side)

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Work both sides

DB Bulgarian Lunge

Superset B

Lower Body: Full Legs

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! 😅

candice

Diana

Upper Body: PUSH

Moira

Megan

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! 💪

Dewangi

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: Full Legs

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