Name: Playbook - Taylor Mei - SL 2.0: W1/D2
Uploaded: 2024-04-01T13:08:26.772Z
Duration: 45 min
Description: SL 2.0: W1/D2

Saleha

yangBAE

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

André

Warm up:  
• 5-10 minutes of cardio  
• Banded monster walks x 15 (each side)  
• Banded donkey kicks (each side) 
• Fire hydrants x 15 (each side)  
• Banded glute bridge with abduction x 15

Workout: 
• Machine hamstring curls 5 x 15

• DB pause Bulgarian lunges 4 x 10

Superset:
• DB banded deadlifts  3 x 15
• DB sumo squat pulses 3 x 15

Superset:
• Step downs  3 x 10
• TRX assisted pistol squats 3 x 8

Cool Down:  
• Foam roll hamstrings x 5 minutes  
• Front leg elevated hamstring x 20 sec
• Pigeon stretch x 20 sec

• 5-10 minutes of cardio (your choice) 
• Banded monster walks x 15 (each side)  
• Banded donkey kicks x 15 (each side)
• Banded Fire hydrants x 15 (each side)  
• Banded glute bridge with abduction x 15

- Walk on the treadmill set to an incline

Treadmill incline walk

- 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

Banded Donkey Kicks

Banded Fire Hydrants

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your hips/glutes up
- Maintaining this glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge Abductions

Warm Up

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

Machine Hamstring Curls

DB Pause Bulgarian Lunges

• DB banded deadlifts  3 x 15
• DB sumo squat pulses 3 x 15

- 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

- 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

Superset

• Step downs  3 x 10
• TRX assisted pistol squats 3 x 8

- Stand on the edge of a low box or step with one foot in the air
- Lower down with the leg on the step until the other foot touches the ground 
- Stand up to full extension

Step Downs (low)

*TRX Assisted Pistol Squats

• Foam roll hamstrings x 5 minutes  
• Front leg elevated hamstring stretch x 20 sec
• Pigeon stretch x 20 sec

Foam Roll Hamstrings

- Place the heel of your foot on top of a box/bench
- Hinge forward at the hips, stretching your hamstring
- Repeat on the opposite side

Front Leg Elevated Hamstring 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

Cool Down

SL 2.0: W1/D2

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

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

Hannah

SL 2.0: W1/D1

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 🙂

Carrie

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/D2

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