Name: Playbook - Taylor Mei - SL 2.0: W1/D3
Uploaded: 2024-04-01T13:08:26.878Z
Duration: 45 min
Description: SL 2.0: W1/D3

Saleha

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

Chris

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

yangBAE

Heike

Warm up:  
• 5-10 minutes of cardio  
• Front lunge to WGS x 8 (each side)  
• Butterfly stretch x 20 sec.  
• Glute bridge marches x 20 (each side)  
• BW walking lunges x 20 sec (each side) 

Workout:
• BB reverse lunges 4 x 12

Superset: 
• Leg extensions  4 x 10
• Single leg extensions 4 x 12

Superset:
• DB step-up to lunge  3 x 10
• Banded clamshell with hip raise 3 x 15

• Single leg box squats 3 x 10

Cool Down:  
• Foam roll  x 5 minutes  
• 90-90 hip openers x 8 (each side)  
• Pike sit single leg raises x 10 (each side)  
• Pigeon stretch x 20 seconds  
• Anchored Straddle stretch x 20 seconds  
• Adductor rocks x 10 (each side)

• 5-10 minutes of cardio  
• Front lunge to WGS x 8 (each side)  
• Butterfly stretch x 20 sec.
• Glute bridge marches x 20 (each side)  
• BW walking lunges x 20 (each side)

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

Treadmill Running

- Get into the kneeling hamstring stretch position
- Rock back as you  reach over head opening up and twisting
- Transition back to the starting position

Lunge WGS - Lunge Hamstring Stretch

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

Butterfly Stretch Hold

Glute Bridge Marches

- Perform forward walking lunges for reps or distance

BW Walking Lunges

Warm Up

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Extend your legs, stepping back into starting position
- Complete desired reps then repeat on the opposite side

BB Reverse Lunges

• Leg extensions  4 x 10
• Single leg extensions 4 x 12

- 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

Machine Leg Extensions

- Sit on the machine with the pad at the bottom of your shin 
- Extend your working leg engaging your quad
- Pause at the top and lower slowly
- Complete desired reps then repeat on the opposite leg

Machine Leg Extensions (single leg)

Superset

• DB step-up to lunge  3 x 10
• Banded clamshell hip raise 3 x 15

- Bring one leg up onto the box and push through your heel to stand up
- Bring the other leg up and drive your knee forward, stepping back down with this leg
- Bring the leg on the box back into a reverse lunge 
- Work both sides

DB Step-up to Lunge

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Raise hips off the floor
- 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
- Lower back to starting position and repeat for time or reps
- Work both sides

Banded Clamshell Hip Raise

-Stand with a box behind you 
-Elevate one leg out in front of you and then lower yourself to the box on the other leg
- Stand back up using one leg

Single Leg Box Squats

• Foam roll  x 5 minutes  
• 90-90 hip openers x 8 (each side)  
• Pike sit single leg raises x 10 (each side)  
• Pigeon stretch x 20 seconds  
• Anchored straddle stretch x 20 seconds  
• Adductor rocks x 10 (each side)

Foam Roll Hamstrings

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating knees and your body 180 degrees and your knees in opposite 90’s

90-90 Hip Openers

Pike Sit Single Leg Raises

- 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

- 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

- Start on one knee with your other leg out to the side and your hands on the ground in front of you
- Rock back towards your foot behind you and back up to the stating position
- Work both sides

Adductor Rocks

Cool Down

SL 2.0: W1/D3

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

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

André

SL 2.0: W1/D2

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/D3

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