Name: Playbook - Taylor Mei - W1/D1: Quads + Glutes + Core
Uploaded: 2024-04-01T13:08:26.444Z
Duration: 45 min
Description: W1/D1: Quads + Glutes + Core

Very good workout. I miss alternatives for some exercises with more weight.

Kristina

I loved this workout so much.  It is great to find my excitement for doing exercise again

Kate

Good workout for this powerlifter lol. Not used to getting my heart rate higher!

Jessica

Doing this post partum and it’s everything I need! Challenging, gets a sweat and the heart rate going. Feel great after finishing it!

Josie

Adele

Bianca

Surprisingly, this was tough after progressive style weight lifting. I really enjoyed the sweat and felt like it is a step in the right direction!

Kaci

Ilane

Kianna

Valentina B

I have never sweat so much in my life. My core is garbage, my quads are shot, and I feel great!

Bobbi

I need some instructions about how to fix my mobility mistakes by time

Hssan Moaminah

Warm-up: 
+5-10 mins. treadmill walk on incline 
+Leg kicks (front to back) x 5 each side 
+Captain Morgans x 5 each side 
+Elephants x 5 each side
+Deep squat hold x 20 sec.

WORKOUT:

Triset:
A1: DB goblet squats 3 x 15 
A2: DB glute bridges 3 x 15 
A3: DB glute focused step-up 3 x 10 (each side)

Superset:
B1: DB goblet squat pulses 3 x 15 
B2: Wall sit hold 3 x 30 sec. 

Superset: 
C1: DB curtsey lunges 3 x 12 each side
C2: Banded clamshells 3 x 15 each side 

Core Circuit: 
D1: DB Russian twist 3 x 15 each side
D2: Alt single leg, leg raises 3 x 15 each side 
D3: Rockets 3 x 15 
D4: 90-90 crunches 3 x 20

+5-10 mins. treadmill walk on incline 
+Leg kicks (front to back) x 5 each side 
+Captain Morgans x 5 each side 
+Elephants x 5 each side
+Deep squat hold x 20 sec.

Incline Treadmill Walk

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg Kicks (front-back)

Captain Morgans

- 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

Warm Up

A1: DB goblet squats 3 x 15 
A2: DB glute bridges 3 x 15 
A3: DB glute focused step-up 3 x 10 each side

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB Goblet Squats

DB Glute Bridge

DB Glute Focused Step Ups

Triset

B1: DB goblet squat pulses 3 x 15 
B2: Wall sit hold 3 x 30 sec.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel, push through your heels and pulse for time or reps

DB Goblet Squat Pulses

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit Hold

Superset

C1: DB curtsy lunges 3 x 12 each side
C2: Banded clamshells 3 x 15 each side

- 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

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- 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
- Work both sides

Banded Clamshell

D1: DB Russian twist 3 x 15 each side
D2: Alt SL leg raises 3 x 15 each side 
D3: Rockets 3 x 15 
D4: 90-90 crunches 3 x 20

- 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

- Lift your legs off the floor slightly, bracing your core muscles 
- Alternately lifting one leg and lowering the other for several repetitions

Single Leg Raises

- Start in a push-up position 
- Bend at the knees and waist bringing your butt to your heals 
- Move forward, back to the starting position

Rockets

- Keeping your chin tucked, knees bent to 90 degrees and stacked over hips
- 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

90-90 Crunches

Core Circuit

W1/D1: Quads + Glutes + Core

alissa

W1/D2: Chest + Shoulders + Arms

Would love alternate option for ham floor slides. I used a wall ball under my feet and rolled it up towards my hamstrings.

Christine

Great work out. Modified with some heavier weights & had to do hamstring curl machine. No sliders yet. Legs wobbly 👍
Feeling strong💪

Alethea

W1/D3: Hamstrings + Back + Core

Great workout I can do anywhere and push as hard as I need depending on how the body is feeling that day!

Lenore

Pain all my legs and my back muscles feels 👍

W2/D1: Quads + Glutes + Core

Great workout could do at home. Couldn't do full diamond push ups. Had to go to knees. New challenge for me. Thanks LittleT💪👍

You’re my body type so it was really wasy to copy and emulate your movement. Love the mobility exercises.

Sayaka

Really good 👍🏻 for these lighter workouts that are more rep based or have some cardio intensity - I realise I have quite a bit of experience in the gym so for some exercises I’ve made them a bit harder. Push press became clean and press with a bar and laying incline db flye became a laying incline cable flye 🔥

candice

W2/D2: Chest + Shoulders + Arms

Katie

W2/D3: Hamstrings + Back + Core

Nice, one of my favs because for some reason I love step ups and Bulgarian squats 😂😅💖

W3/D1: Quads + Glutes + Core

Kamila

W3/D2: Chest + Shoulders + Arms

Great workout. Feeling strong. Thank you 💪👏

W3/D3: Hamstrings + Back + Core

So close to finishing finally. Looking forward to being able to start I Can I Will. Inspired! 💪👏❤️

W4/D1: Quads + Glutes + Core

W4/D2: Chest + Shoulders + Arms

Finished!!  This challenge was so good!

Those single leg deadlifts are so hard.  Gotta work on that balance 💪💪

W1/D1: Quads + Glutes + Core

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