Name: Playbook - Taylor Mei - W1/D1
Uploaded: 2023-02-01T14:28:13.746Z
Duration: 45 min
Description: W1/D1

Angela

Jason

Elizabeth

Have progressions would be nice, I couldn't do one of the excersies and I didn't know was to do instead or what I could do to train to later be able to get, so having progressions and substitutes for the harder excersies

Masha

Hey, what do you mean by toes in toes out in the last exercise? I would also appreciate no gym versions of these exercises. I am very happy to start your dragon squat program 👍💪

Basia

Demi Wang

That was amazing!!! I had to modify some things as I only have free weights. It was easy to replicate with bands and still get a bog pump 🙌👌

😍😄 cannot wait to unlock the dragon pistol!

Pavallam

Excited to start on building strength for specific skills!
Definitely a tough start some alt or assisted exercises done but on my way.

Susie K

I have wanted to work on the dragon pistol squat for so looong! Thank you for this! Hope I could eventually do it 😭

Arwa

Lebeau

I was goin to get it done as my wu,then I got lost in it,guess I just got so much fun with it 🤭
BGM-both drake n giveons new albums 🪩

yangBAE

the program that I've been waiting for😍❤️❤️

Dwi Febriani

WARM-UP:
• Ankle mobilization (1) 1 x 20 sec.
• Ankle mobilization (2)  1 x 20 sec.
• Banded internal and external ankle rotation  1 x 10 
• Leaning ankle mobility  1 x 10
• Standing leg kicks (front - back) 1 x 10
• Standing leg kicks (side- side)  1 x 10
• Deep sumo squat hold  1 x 20 sec. 
• 90-90 hip openers  1 x 10
• Pigeon 1 x 20 sec. 

WORKOUT:
A1: BB box squats 4 x 8
 
B1: Leg press (shoulder width)  3 x 12
B2: DB alt lunges 3 x 12

C1: DB alt curtsey - lunge  3 x 12
C2: Banded skaters 3 x 15

D1: Dragon step-downs  3 x 10
D2: Dragon pistol squat leans 3 x 5

E1: Leg extensions (toes in)  4 x 15
E2: Leg extensions (toes out) 4 x 15

• Ankle mobilization (1) 1 x 10
• Ankle mobilization (2)  1 x 10
• Internal and external ankle rotation  1 x 10 
• Ankle mobilization - leaning  1 x 10
• Standing leg kicks (front - back)  1 x 10
• Standing leg kicks (side- side)  1 x 10
• Deep squat hold  1 x 20 sec. 
• 90-90 hip openers  1 x 10
• Pigeon 1 x 20 sec.

Ankle Mobilization (1)

Ankle Mobilization (2)

- Rotate your ankle internally 
- Rotate your ankle externally
- Work both sides

Internal and External Ankle Rotations

Ankle Mobilization- Leaning

- 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)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Kicks (side-side)

- 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

- Get into a low lunge position with the front leg on the ground bent at 90 degrees, back leg extended behind you
- Keep your torso upright

Pigeon

WARM UP

BB Box Squats

B1: Leg press (shoulder width)  3 x 12
B2: DB alt lunges 3 x 12

- Keeping your back flat against the pad
- Start with a shoulder width stance 
- Drive through your heels forward pressing the platform 
- Bring the platform in with a slow controlled motion

Leg Press (shoulder width)

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Switch legs and repeat sequence

DB Alt Lunges

Superset

C1: DB alt curtsey - reverse lunge  3 x 12
C2: Banded skaters 3 x 15

DB Alt Curtsey - Reverse Lunge

Banded Skaters

D1: Dragon step-downs  3 x 10
D2: Dragon pistol squat leans 3 x 5

Dragon Step-Downs

Dragon Pistol Squat Leans

E1: Leg extensions (toes in)  4 x 15
E2: Leg extensions (toes out) 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 in)

Machine Leg Extensions (toes out)

W1/D1

OMG - so sweaty - so good - I love your workouts !

The leg drop & lift, TRX pistol squats require next level mobility. But it’s tough enough to challenge  myself and  I feel like I inched a notch higher than where i began. Beautiful feeling post workout thank you little T! Great schedule this.

Sonali

To be honest. In today’s workout I felt very lonely. Although I have profound knowledge in body movement, like dance and Kung fu, some of the exercises were very difficult and I wasn’t sure if I am doing them right. Would be nice to have more detailed explanation. What I should focus on in each exercise and easier versions

W1/D2

I got an evening yoga flow class dis do help🐉🤗

W2/D1

Maru

How heavy weights are you using? Do you change the weights if you repeat the workouts?

W2/D2

W3/D1

W3/D2

W4/D1

I am just inches from getting a full squat in the dragon. Way better than I expected to get. This is the best leg workouts I've ever had! Makes me really focus on my single leg strength which is helping my imbalances as well!! Thank you so much!!

W1/D1

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