Name: Playbook - Taylor Mei - W1/D1: Lower Body & Core
Uploaded: 2023-01-02T14:10:42.584Z
Duration: 45 min
Description: W1/D1: Lower Body & Core

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.

Marivi

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!

Saip

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

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

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

W1/D2: Upper Body

Anna

W1/D3: Lower Body

Great stuff as usual. Well balanced workout.

W1/D4: Upper Body

W2/D1: Lower Body & Core

Awesome workout! 🔥 love the core exercises at the end and the pull-up sequence!

W2/D2: Upper Body

W2/D3: Lower Body

Stacy Gustafson

Thanks for this. Applying this to my other workouts

So nice to have better mobility, from these workouts 😌

W2/D4: Upper Body

Cool down stretch felt great after this one!

Cass

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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