Name: Playbook - Taylor Mei - W1/D1
Uploaded: 2023-01-02T14:10:42.177Z
Duration: 45 min
Description: W1/D1

This is my second time through this program. I was able to complete all reps with weights and less rest in between. Really cool to see progress being made.

Chelsea

Josh

Miora

I don't know if I'm just out of shape, but that was killer. I was only able to do one round of last superset (and had to do the single leg box squat assisted) so I look forward to seeing my improvement as I continue with this program. Thank you!

Zoey

Had to take a break due to a toe injury so came back and… I’m sweating bullets. My legs are burning. Loving it.

Erika Vanseviciute

Would did three but doing three different trainers so lol trying to get them all in.

Michael

did this before bed 🤠 i will be sleeping very well tonight 🥴✨

meighen 🧸✨

Dewangi

Super good!!! Loved it. Did the db lateral ones with bodyweight but legs are feeling it!! Great

Kaylie Riopel

I have never thought of stretching my ankle the way that I stretched them in this workout. It was amazing!

Abaigeal

Hadn't trained in a week...this felt so good tl

Madalena

Broke my ankle five years ago and I'm paying the price now for not doing my physical therapy. Actually started doing Taylor Mei workouts because of her mobility incorporation and it's been a game-changer. I don't think I'll work out consistently with anyone else ever again!

Haley

Such a leg burner! Great for getting back into the gym if you already have a good strength base but took some time off!

Megan

Arwa

Wow is really worthy. My legs are burning!! I can’t wait to improve myself with more trainings

Izchel

Very sweaty because of the supersets, so I couldn’t pick too heavy weights.

fahrner

Anna

Workout is amazing! Just 6 exercise but kill you!
However will be amazing if add some stretching after :)

Qsana

Awesome workout! Was swearing buckets!! Love it and can't wait for the next one :)

Magdalena

Adriana Carlos

Leny

Maybe add some talking to to movements. I love the live follow along but it’s a bit quiet! Maybe if you spoke through the movements! And I guess if people didn’t want to listen they could mute?

Kike

Karina

Great program to get back into!! Been away from the gym for 6 months with a torn hamstring and this felt like the perfect balance of strength and endurance to push the leg!

Sarah

Great workout, would also like a warm up/mobility suggestions

Janie

That was amaaaazing! It's been a while since I last had that good of a leg session. It sure is gonna be a long way before I can do pistol squats but I feel this series will lead me to my goal!

Estelle

Elizabeth

One killer workout! But I loved every minute of it!!

Ellie

M workin on flexin my toes,das the tough one😂#mondayvibebelike💓

yangBAE

Oof had to take a little bit more rest in between — this burns.🔥 I did a lil activation at the beginning  which would be nice to have included in the workout.

Shroog AJ

Aylin

I can do a single leg squat on the right side but not the left but I think this sequence can get me there. Also, it’s always felt a little unsafe for my knees, like I wasn’t truly strong enough to be doing it. I’m looking forward to doing then with ease

Brand

Great workout but definitely a challenge. For the first time in a while I feel like a cooked noodle but I also can definitely see the function of this one!

Danielle

this was great! Been looking for something that helps develop single leg strength for pistol squats! Need to work on my side lunges they hurt a lot due to the lack of mobility in that direction

Joanna

Mailin

Tuff, especially the lunges and the box one legged squats. 
But I didn’t really feel that much of a burn otherwise. 
Had a blast though😁

Holly

Lauren

Add a place to add weight. Add a place to add number of reps if different than the suggested. And a place for additional notes

Lily

Could use much more weight now! I'm seeing results ahhh! Thank you soo fckin much🤩❤️

Loved the workout, definitely shaking by the end. When I was doing the tip toe squat my ankles were shaking so bad, should/ how should I strength them?

Erin

Elodie

Taylor, I am so hyped about this App! You're killing me and I love it 💕

Kathrin

George Howell

Perfect start to my weekend, my quads and glutes were on fire!

Superset A:  
- DB squats 3 x 12-15  
- DB alt lunges 3 x 12 (each side)  
Superset B:  
- DB lateral lunge to knee drive 3 x 10 (each side)  
- DB squat to calf raise 3 x 15 
Superset C:  
- Single leg box squat 3 x 10 (each side)  
- DB Bulgarian lunges 3 x 12 (each side)  
Mobility:  
- Leaning front ankle mobility x 15 seconds (each side)
- Internal and external ankle rotations x 10 (each direction) 
- Kneeling planter flexion x 15 seconds (each side)

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB sumo Squats

- 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 A

- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until they are at 90 degrees
- Extending your hip and knee to come back up
- Bring your knee up in front of your body
- Work both sides

DB Lateral Lunge with Knee drive

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel, lift up onto your toes, squeezing your calves 
- Lower your heels then push through your heels to come up

DB squat to calf raises

Superset B

-Stand with a box behind you 
-Elevate one leg out in front of you and then lower yourself to the box on the other leg
- Stand back up using one leg

Single leg box 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

Superset C

- Elevate one foot 
- Lean forward pushing your knee forward of the toes
- Maintaining your heel on the box stretching your ankle

Leaning front ankle mobility

- Rotate your ankle internally 
- Rotate your ankle externally

Internal and external ankle rotations

- From kneeling position 
- Place your toes on the ground and flex your foot forward bending your toes and foot back

Kneeling planter flexion

Mobility

W1/D1

Laurie Weiler

W1/D2

Cass

W1/D3

Sara Ashraf

Made a complete fool of myself doing the dragon pistol squat heel taps cause I kept losing my balance, but this workout got me sweating! Absolutely loved it.

Thought it was going to be easier 😅 I'm dyyyiiing!!! But in a very good way haha 💪🔥🔥🔥

W2/D1

Anna Neumann

W2/D2

Thank you - this series is fun, challenging and strengthening - so in love ❤️

Im frustrated because i feel like my bone structure really doesnt allow pistols

W1/D1

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