Name: Playbook - Taylor Mei - SL 2.0: W1/D1
Uploaded: 2024-04-01T13:08:26.669Z
Duration: 45 min
Description: SL 2.0: W1/D1

I love the workout but I wasn’t sure how long to hold with the first exercise “squat hold”

Saleha

Love the extended warmup & cool down included in the 2.0 version 😌

Hannah

Carrie

Working on my second round of single leg strength! 🎉🎉

Barbara

Was afraid that it would be too hard. It was a good workout. Had to tweak some exercises since I’m training at home.

André

yangBAE

Warm up:
• 5-10 minutes of cardio
• Standing hip rotations x 10 (each side)
• Elephants x 8 (each side)
• Alt front lunge - hamstring x 8 (each side)
• Deep squat hold x 20 seconds
• Leaning ankle stretch x 20 seconds
• BW walking lunges x 10 (each side)

Workout: 
• BB pause squats 4 x 12-10-10-8

Superset: 
• BB B-stance hip thrusts 4 x 10 (each side)
• BB hip thrust pulses 4 x 8-10

Superset: 
• DB front leg elevated lunges 3 x 12 (each side)
• DB sumo squat pulses 3 x 15

• DB step-ups 3 x 10 (each side) 

Cool Down:
• Front lunge stretch x 20 seconds
• Hamstring stretch x 20 seconds
• Hip flexor stretch x 20 seconds
• Pigeon x 20 seconds
• Butterfly stretch x 20 seconds
• Anchored straddle stretch x 20 seconds
• Lacrosse ball psoas & glutes x 2-3 minutes

• 5-10 minutes of cardio
• Standing hip rotations x 10 (each side)
• Elephants x 8 (each side)
• Alt front lunge - hamstring x 8 (each side)
• Deep squat hold x 20 seconds
• Leaning ankle stretch x 20 seconds
• BW walking lunges x 10 (each side)

- Heel toe strike 
- Breathing in through the nose and out through the mouth 
- Can be performed on treadmill or outdoors

Treadmill Running

- Stand on one leg as you raise one knee into the air and rotate your knee externally and internally
- Work both sides

Standing Hip Rotations

- 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

Alt Front Lunge - Hamstring

- Hold onto the rack/rig for stability if you need to
- Shoot your hips back and down into a deep squat position
- Hold

Deep Squat Hold

- Elevate one foot 
- Lean forward pushing your knee forward of the toes
- Maintaining your heel on the box stretching your ankle
- Work both sides

Leaning Front Ankle Stretch

- Perform forward walking lunges for reps or distance

BW Walking Lunges

Warm Up

Increasing weight each set  
Can sub with DB or Bands

Weighted Pause Squats

• BB B-stance hip thrusts 4 x 10 (each side)
• BB hip thrust pulses 4 x 8-10

- Place your upper back on the bench, feet in a B-stance position, banded just above the knees and the bar across your hips
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

BB Banded B-Stance Hip Thrusts

BB Hip Thrust Pulses

Superset

• DB front front elevated lunges 3 x 12 (each side)
• DB sumo squat pulses 3 x 15

- Set up in a split stance with your front 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
- Work both sides

DB Front 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

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the back leg up, lifting the knee forward of your body 
- Step down and repeat 
- Work both sides

DB Step Up w Knee Drive

• Front lunge stretch x 20 seconds
• Lunge - Hamstring stretch x 20 seconds
• Hip flexor stretch x 20 seconds
• Pigeon x 20 seconds
• Butterfly stretch x 20 seconds
• Anchored straddle stretch x 20 seconds
• Lacrosse ball psoas & glutes x 2-3 minutes

- Get into a low lunge position, back leg on the floor
- Hold and stretch
- Work both sides

Front Lunge Stretch

- Start on one knee with your other leg extended in front of you
- Hinge forward toward your leg stretching your hamstring
- Work both sides

Lunge - Hamstring Stretch

- Standing on one leg, bend the opposite leg, bringing your heel to your glute
- Place your knees on the top of a bench
- Gently lean into a a hip flexor stretch
- Work both sides

Standing Hip Flexor Stretch

- Get into a low lunge position with the front leg on the ground bent at 90 degrees, back leg extended behind you
- Keep your torso upright

Pigeon

- Seated with the soles of your feet together and knees out
- Gently press down on your knees

Butterfly Stretch Hold

- Position your feet into a straddle with your back to the rack
- Hinge forward at the hips, reaching through your legs and pulling yourself toward the rack

Anchored Straddle

Lacrosse Ball - Psoas

Lacrosse Ball - Glutes

Cool Down

SL 2.0: W1/D1

Good workout. Since I’m training at home, I had to modified hamstring curl by using trx one.

SL 2.0: W1/D2

Very comprehensive workout. Legs were weak by the final exercise. 🔥

Chris

Took me wayyy longer than 45mins but so be it, finished!

SL 2.0: W1/D3

SL 2.0: W2/D1

Solid workout. I'm starting to see my mobility and flexibility  coming in like a budding flower 🌼

#tuesday👌🏼
I ran 22k yesterday now I can’t feel my legs 😝

SL 2.0: W2/D2

Great sequence of workouts. I've never done close body lunges before. Definitely felt my quads 🔥

SL 2.0: W2/D3

SL 2.0: W3/D1

SL 2.0: W3/D2

SL 2.0: W3/D3

Solid comprehensive workout  for legs and glutes. Thank you, Taylor 🙂

Box to pistol squats are starting to come along, but my legs feel like jello now!

Rodney Scott Carluccio

SL 2.0: W4/D1

I used to think the splits were impossible for me. I still ain't there, but they're a little more possible today 😁

SL 2.0: W4/D2

Not ready for the pistol-squats yet. But I am working on it!

Sara

The workouts are challenging for the most part, but it would be great if you explained what muscle group each variation of the exercise works so we know if we’re doing it correctly. It would also help to include progressions so if you can’t yet do a pistol squat, for example, then you can do an alternative that still works the same muscle group.

Carissa

Pistol squat still isn't in my tool bag yet, but we're getting there 🦵🏾

SL 2.0: W1/D1

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