Name: Playbook - Taylor Mei - W1/D1: Lower Body & Core
Uploaded: 2024-04-01T13:08:26.850Z
Duration: 45 min
Description: W1/D1: Lower Body & Core

It was amazing, I'm just wondering why the high reps and many sets?

Mariam

Carrie

Tessy

Lots of varieties of workout:)
Feels accomplished when done.
It was hard to put the Bb with weight on my thighs,  some cushion definitely is needed.

peppi

It was not 45 mins 🥲 took me 80 mins but so burnt 🙌

Kaetee

I think I’m gonna feel this one later 💥

candice

Yolanda

Core was a killer!!! And the superset hip thrusts 🥵

Ella

Just getting back into the gym after 4 months away! Love finding former gymnasts on here 😍 Had to severely modify this time but looking forward to completing this program!

Haylie

Venesa

Oana

Star crunches is what I found to be the quite challenging at first

Rodney Scott Carluccio

Ashley

Silvena

Chelsea

Holy cow my quads were feeling it before I even got halfway through! A little tough but really helped me push myself I’ve been weightlifting for years but this is by far the most challenged I’ve felt from an app in a long time! So good!

allison

I’m happy, because she included flexibility and I love doing that, so the combination of strength and flexibility was perfect.

Patty

Isabel

I just found your workouts on this app… wth where have you been???? I LOVED THIS.

Maria V

Did core wit trx,wu n cooldown will blend in my combat session later dis evening 🙌🏻#tuesday

yangBAE

Great idea to add follow along qarm up and cool down. That was missing. Good work out

Olga

Not there with the splits, still the workout was legit!

Chris

Can I say I enjoy it just so I can do the splits at the end for the challenge and childhood miss out to learn it as a kid 😁☺️

Sarah Ashley

Asha

Gabriel hernández

Super fun - love the warm up and cool down follow along... ❤️

Heike

Janelle

Nikki

Fabi

It hurt so much but it was amazing, thank you ^_^

Jasmin

😅 tough but so good! Great way to start the new year!

Tegan Sacevich

Heavy, I feel awesome now! But I don't have access to a gym so it'd be nice if there were alternatives to machines. Weights I just take bottles but when it comes to machines I don't know what to do.

Viktoria

That was rough but in a good way 🤣🥵

Amberlee

Follow Along Warm Up
 
Workout:  
A1: BB squats 5 x 10 - 12 
 
B1: DB tempo Bulgarian lunges 4 x 8-10 (3 countdown, 1 down)  

C1: Leg extensions 4 x 10-12  
C2: DB alt reverse lunges 4 x 12 (each side)
  
D1: BB hip thrusts 4 x 10  
D2: BB hip thrust pulses 4 x 15  

Core: 
• Starfish crunches 3 x 15 (each side)  
• Side plank crunches 3 x 12 (each side)  
• Reverse crunches 3 x 15  
• Crunches 3 x 20 
 
Cool-down: Follow along routine

- 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

BB Squats

- 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

C1: Leg extensions 4 x 10-12  
C2: DB alt OH reverse lunges 4 x 12 (each side)

- 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

DB Alt OH Reverse Lunges

Superset

D1: BB hip thrusts 4 x 10  
D2: BB hip thrust pulses 4 x 15

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees and feet firmly on the floor
- Push through your heels, driving your hips up 
- Squeeze your glutes at the top before lowering with control 
- Maintaining a neutral spine and core tight throughout the movement

BB Hip Thrust

BB Hip Thrust Pulses

Starfish crunches 3 x 15 (each side)  
Side plank crunches 3 x 12 (each side)  
Reverse crunches 3 x 15  
Crunches 3 x 20

- Keeping both your arms and legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish Crunches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Work both sides

Side Plank Crunches

- Place your arms extended by your sides 
- Raise your legs off the ground 
- Pull your knees into your chest lifting your hips off the ground
- Lower your hips and extend your legs back out

Reverse Crunches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

Core

W1/D1: Lower Body & Core

Is there a reasoning for the high reps and sets?

I love seeing how much stronger I’m getting!

It was really good, didn’t manage to do the 3 x core, did only one cause super sore from yesterday

W1/D2: Upper Body

Great, but it was hard 😄
Couldn’t make V-snaps, instead hold my legs up and did crunches. 
Thank you!

Chriska

Very fun work out! 350 calories burnt 🥵

W1/D3: Lower Body

Am I the only person who took more than the estimated 45min to complete the workout? Still really good!

Cathy

Julia

W1/D4: Upper Body

Angelica

W2/D1: Lower Body & Core

Love a good back day 🤘🏼🔥 the final leg over the back stretch or whatever it’s called felt awesome!

Chelsea Giffin

W2/D2: Upper Body

Had my friend do it with me and we’re both dead!

W2/D3: Lower Body

Katie

Stacy Gustafson

W2/D4: Upper Body

Squat pauses did way more than k expected! Took 10 reps to a different level 🥵❤️‍🔥

Pavallam

I gotta dig deeper a lil more each time😮‍💨 but we're getting there!

W3/D1: Lower Body & Core

Loved the sequence! The day I can do that many sets of 12 pull-ups I’ll be a happy person! 😊💪

Great workout! I’m definitely going to be feeling this one tomorrow.. and the rest of the week!

W1/D1: Lower Body & Core

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