Name: Playbook - Taylor Mei - W1/D1: Quads & Glutes + Core
Uploaded: 2024-04-01T13:08:26.573Z
Duration: 45 min
Description: W1/D1: Quads & Glutes + Core

Thank you! I definitely felt those core exercises 🥵

Yesenia

It was amazing and I could only do 2 rounds 😄

Hayden

I've been doing one round till I get more in shape.. love it! Obsessed with the app like it's my life now

Aleksandra

Fabi

Emily

This was so hard! However it let me know it was time to change up my workouts, I’ve apparently let myself get too comfortable with them! Thanks for the challenge!

alisha

a litte hard.... but i'm happy i have LUPUS and it has been really motivational

chus

Starfish with the dumbbell is the new favourite…

Rodney Scott Carluccio

Yolanda

Genova

Carrie

Barbara

I love this WORKOUT ! #HelloFromNewCaledonia

Maka 🇫🇷

I always love the variety of workout you have, it is well distributed,  got me sweating without being too repetitive.Thanks.

Peppi

Jody

Warm-up:  
• Air skipping 1 min. 
• Runners stretch x 8 (each side)  
• Elephants x 8 (each side)  
• Deep squat hold x 20 sec.  
• 90-90 hip openers x 5 (each side)  
• Weighted butterfly pulses x 10  

Workout:  
• DB front rack squats 4 x 12-12-10-10 (increase weight each set)  
• DB offset lunge pulses 4 x 15 (each side)
  
• BW sissy squats 3 x 10  
• DB curtsey lunges 3 x 12 (each side)  

• DB glute bridge 3 x 15  
• DB single leg glute bridge 3 x 15 (each side)  

• DB frog glute bridge 3 x 15 
• DB donkey kicks 3 x 15 (each side)  

Core:  
• DB starfish crunches 3 x 15 (each side)  
• DB Russian twists 3 x 15 (each side)  
• DB leg raises 3 x 15  
• DB butterfly crunches 3 x 15  

Cool down:  
• Lunge complex x 30 sec. each position  
• Straddle compression x 30 sec.  
• Pike compression x 30 sec.  
• Standing quad stretch x 30 sec.  
• Deep squat hold x 30 sec.

• Air skipping 1 min. 
• Runners stretch x 8 (each side)  
• Elephants x 8 (each side)  
• Deep squat hold x 20 sec.  
• 90-90 hip openers x 5 (each side)  
• Weighted butterfly pulses x 10

Air Skipping

-lying on your back, extend one leg out and bend the other leg at the knee
-bring your bent knee up towards your chest performing a stretch
-work both sides

Runners Stretch

- Stand in a stagger stance 
- Hinge at the waist and bend the back leg slightly as you swing your arms forward in an elephant trunk manner
- Work both sides

Elephants

- 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

-In a seated butterfly position, place a dumbell on each leg 
-Lift your legs up, performing a rep

Weighted Butterfly Pulses

Warm-Up

• DB front rack squats 4 x 12-12-10-10 (increase weight each set)  
• DB offset lunge pulses 4 x 15 (each side)

-Standing with feet shoulder width apart, bring the dumbbells up in a front rack position 
-Perform a squat

DB Front Rack Squats

-Standing in a lunge formation, holding a dumbbell, lunge down, pulse, and extend back up to the top.
-Work both sides

DB Offset Lunge Pulses

Superset

• BW sissy squats 3 x 10  
• DB curtsey lunges 3 x 12 (each side)

-Standing with your feet together, bring your knees down to the floor and press back up to standing position

BW Sissy Squats

- With a dumbbell in each hand, chest up
- Step one leg back behind your opposite leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Work both sides

DB Curtsy Lunge

• DB glute bridge 3 x 15  
• DB single leg glute bridge 3 x 15 (each side)

-Lie on the floor, feet hip width apart, ankles towards your glutes.
-Place a dumbbell across your hips.
-Thrust your hips upwards, squeezing your glutes and core muscles at the top

DB Glute Bridge

DB SL Glute Bridge

• DB frog glute bridge 3 x 15 
• DB donkey kicks 3 x 15 (each side)

- Lying down with the soles of your feet together and knees outward
- Holding a single dumbbell at the hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

DB Frog Glute Bridge

-Start with your hands underneath your shoulders and your knees under your hips. 
-Place a dumbbell behind your knee 
-Keeping your knee bent at a 90 degree angle, lift your knee until it is level with your hip. Return to the start position. 
-Work both sides

DB Donkey Kick

• DB starfish crunches 3 x 15 (each side)  
• DB Russian twists 3 x 15 (each side)  
• DB leg raises 3 x 15  
• DB butterfly crunches 3 x 15

- Hold a dumbbell in your hand, with your arms fully extended and perpendicular to the ground. 
- Engage your core muscles and lift your head, neck, and shoulders off the ground
-In the same motion, extend your right arm and left leg away from your body, keeping them a few inches off the ground.

DB Starfish Crunches

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side
- Keep your core engaged

DB Russian Twist

- Lie on your back, legs straight and together. Arms holding a dumbbell.
- Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
-Slowly lower your legs back down till they're just above the floor. Hold for a moment, raise your legs back up.

DB Leg Raises

-Lay on your back, with a dumbbell held across your chest, and the souls of your feet touching, knees open
-Lift your upper body to bring your shoulder blades off the ground, performing a crunch motion 
-Hold for a second and lower back down

DB Butterfly Crunches

Core

• Lunge complex x 30 sec. each position  
• Straddle compression x 30 sec.  
• Pike compression x 30 sec.  
• Standing quad stretch x 30 sec.  
• Deep squat hold x 30 sec.

- Follow the stretches in the video for a lunge stretching sequence 
- Work both sides

Lunge Complex

- Stand with your feet wide
- Hinge forward at the waist bringing your head between your legs and hold to stretch

Straddle Compression

- Stand with your feet together 
- Lean forward as far as you can placing your head on your legs

Pike Compression (standing)

- Stand up tall and shift your weight to the right leg.
- Lift your left foot and grasp it with your left hand.
- Pull the left foot toward your glute until you feel the stretch in your quad.
-Repeat on the other side

Standing Quad Stretch

Cool Down

W1/D1: Quads & Glutes + Core

Megan

Hope

W1/D2: Back + Shoulders

Loved this workout! Just the right amount of challenge.

Sara Haynes

W1/D3: Hamstrings & Glutes

Great workout. Couldn't go more than one round this time

W1/D4: Chest & Arms + Core

Great workout! I'm getting in shape after a couple months of doing your exercises. I'm able to finally complete them ❤️

I do 2 rounds till I'm more in shape 😆

W2/D1: Quads & Glutes + Core

I went lighter on the weights so I could do all 3 rounds. Just trying to figure out that sweet spot. My body has changed SO MUCH in 3mo

W1/D1: Quads & Glutes + Core

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