Name: Playbook - Taylor Mei - W1/D1
Uploaded: 2024-04-01T13:08:26.759Z
Duration: 45 min
Description: W1/D1

Switched those boxed squats to the regular ones, other than that, a bit long, but a great workout!
Struggled a bit with those dragon stand-ups, needed to have an elevation below my butt. Will get there!

Radek

Do you have any suggestions/more tips on the dragon pistol squat lean? I was shocked that I literally tried and tried and couldn’t get up. I don’t know if I’m doing them wrong? 
I loved this workout though, legs are definitely feeling it.

Kierra

The workout was great. May you please explain what difference it makes to point your toes either in or out to the quadriceps?

Aigerim

Elise

Daniella

My quads are somewhere between numb, on fire and trembling. Couldn't quite get one of the movements down but it was still 🔥

Shar

Abaigeal

That was brutal and I have no clue how any human being could finish all that in 45 minutes 🤯. Both lunge super sets took me forever and then the leg extension super sets I couldn't even do baby weight with.🤣

Holly

Are there any alternatives to the Leg Extensions and the Leg Press if you don't have them in your gym?

Vishnu

Angela

Jason

Elizabeth

Heike

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

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

Arwa

Barbara

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😍❤️❤️

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

Thats a long one, but a great one as well! Finding myself leaning forward too much in most of those exercises :c  will get there some day

Love the skill training towards the end!!

I loved it but I had some trouble straightening my leg on the TRX  dragon squat. I just did a pistol squat instead. Any advice would be appreciated!

Beverly

W1/D2

I think I'd probably.. do the cycle again.. hahaha.. it was so hard, especially the single leg box squat and negative dragon pistol

Fatima

Gonia

W2/D1

Maru

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

W1/D1

Community

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