Name: Playbook - Taylor Mei - SL 2.0: W2/D1
Uploaded: 2024-04-01T13:08:26.695Z
Duration: 45 min
Description: SL 2.0: W2/D1

Saleha

yangBAE

Warm up:  
• 5-10 minutes of cardio  
• Standing hip rotations x 8 (each side)  
• Deep squat hold x 20 seconds  
• 90-90 hip openers x 8 (each side)  
• Lunge - SL Downdog x 8 (each side)  

Workout: 
• BB bottom up squats 4 x 12-10-10-8

• DB Bulgarian lunge complex 3 x 10-10-max rep

Superset:
• Leg extensions (toes turned out)  4 x 15
• Leg extensions (toes turn in) 4 x 15

Superset:
• DB heel elevated goblet squats  3 x 10 
• Alt jumping step-ups 3 x 15

Cool Down: 
• 5-10 minutes of pistol squat practice (TRX, Box, heel elevated, negatives)

• 5-10 minutes of cardio  
• Standing hip rotations x 8 (each side)  
• Deep squat hold x 20 seconds  
• 90-90 hip openers x 8 (each side)  
• Alt Lunge to SL Downdog x 8 (each side)

- Walk on the treadmill set to an incline

Treadmill incline walk

- 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

- 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

- 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

Alt. Lunge - SL downdog

Warmup

BB Bottom Up Squats

DB Bulgarian Lunge Complex

• Leg extensions (toes turned out)  4 x 15
• Leg extensions (toes turn in) 4 x 15

- 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 (toes turned out)

Machine Leg Extensions (toes turned in)

Superset

• DB heel elevated goblet squats  3 x 10 
• Alt jumping step-ups 3 x 15

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Heels Elevated Goblet Squats

Alt Jumping Step Ups

• 5-10 minutes of pistol squat practice 
(TRX, Box, heel elevated, negatives)

- 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

*TRX Assisted Pistol Squats

Cool Down

SL 2.0: W2/D1

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

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

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: W2/D1

Community

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