Name: Playbook - Taylor Mei - Phase 2/Day 1: Quad & Glute Dominant
Uploaded: 2024-04-30T14:15:43.163Z
Duration: 60 min
Description: Phase 2/Day 1: Quad & Glute Dominant

Is there a word for both enjoyable and hard? Either way, really like this phase. I was too excited and started after 3 weeks of phase 1. But feel really good on this phase! Excited to try the other workouts

candice

Morning Protocol: 
20 minutes of fasted cardio, aiming for a 60% Max Heart Rate (cycling, walking, elliptical etc) 
Max heart rate = 225 - your age 

Warmup: 
+ 8 minutes cycle or stair master 
+ Elephants x 5 (each side) 
+ Standing hip CARS x 5 (each side) 
+ Captain Morgans x 10 (each side)
+ Banded monster walks 3 x 20 (each side, slow and controlled) 

Workout: 
+ Leg Extensions: 4 x 8: Each “set” is 24 reps. Complete 8 reps hold for 10 seconds, 8 reps hold for 10 seconds etc.

+BB Back squats: 2 x 12-15 / 2 x 8-10 :  12-15 picking a moderate weight; 8-10 heavy set


Superset: 
+Leg Press: 4 x 8-10
+DB Bulgarian Lunges: 4 x 10 (each side) 

Superset: 
+DB Sumo Squat Pulses: 3 x 10
+Jump Squats: 3 x 15

+ Seated hamstring Curls: 4 x 15-20;  Lighter weight high rep - limited break time 

Cool Down: 
+ 15 minutes cycle/incline walk 
+ Light stretching/foam rolling to finish

20 minutes of fasted cardio, aiming for a 60% Max Heart Rate (cycling, walking, elliptical etc) 
Max heart rate = 225 - your age

Aiming for a 60% Max Heart Rate
Max heart rate = 225 - your age

Incline Treadmill Walk

Morning Protocol

+ 8 minutes cycle or stair master 
+ Elephants x 5 (each side) 
+ Standing hip CARS x 5 (each side) 
+ Captain Morgans x 10 (each side)
+ Banded monster walks 3 x 20 (each side, slow and controlled)

Stairmaster

- Stand in a stagger stance 
- Hinge at the waist and bend the back leg slightly as you swing your arms forward in an elephant trunk manner
- Work both sides

Elephants

Standing Hip CARS

Captain Morgans

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Banded Monster Walk

Warm Up

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

*Each “set” is 24 reps. Complete 8 reps hold for 10 seconds, 8 reps hold for 10 seconds etc.*

Machine Leg Extensions

- 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
*12-15 picking a moderate weight; 8-10 heavy set

BB Squats

+Leg Press: 4 x 8-10: Slow and controlled reps
+DB Bulgarian Lunges: 4 x 10 (each side)

- 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)

- 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

+DB Sumo Squat Pulses: 3 x 10 : Slow 3 second negative
+Jump Squats: 3 x 15

- 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

- Stand with your feet shoulder width apart.
- Lower into the bottom of a squat and jump into the air
- Land safely and transition in to another rep

Jump Squats

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings
*Lighter weight high rep - limited break time *

Machine Hamstring Curls

+ 15 minutes cycle/incline walk 
+ Light stretching/foam rolling to finish

Foam Roll Hamstrings

Cool Down

Phase 2/Day 1: Quad & Glute Dominant

Haaaaaard! But I know it will make my pull ups much better!

Phase 2/Day 2: Back & Arms

Phase 2/Day 3: REST DAY!

All good but I deffo need to get my own cushion for bridges 😅

Phase 2/Day 4: Hamstring & Glute Dominant

Kamila

Phase 2/Day 5: Chest & Shoulders

Phase 2/Day 6: Cardio & Core

Workout love. I feel my legs hard🙈♥️

Aleksandra

Extra spicy! My fav type, a lot of volume so went lighter for the first try but definitely think I can go heavier especially for the bridges and goblet squats

Phase 2/Day 1: Quad & Glute Dominant

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