Name: Playbook - Taylor Mei - W1/D1
Uploaded: 2024-04-01T13:08:26.834Z
Duration: 45 min
Description: W1/D1

Katryne

Loved it ! Exactly what I was looking for.. single leg workout

Namrita

My legs are dead, but I also feel some unwelcome tension in my upper back. What am I doing wrong?

Grisha

Saleha

Ilsa

Sara

Elise

Gabrielle

In addition to the explanation of how to do the exercise, it would be great if you could describe  the muscle groups that you should be feeling the exercise in primarily, or the main muscle groups you should be engaging, so that you know you're activating the correct muscles and not compensating with other areas.

Angela

I think I hve to improve :). Thanks for showing me what i should do for more strenght.

Gaby

Had to start single legs over again and I’m glad I did because this first exercise is gonna get me back on track

Rebekah

Naisha

It is so much fun and sweat a lot. Tested my leg strength

Leslie Vitalis

Good. Still figuring out what weights to use, but I’m sweating!

Ezra

Ashley

Daniah Syed

Maru

I’m beat😭 but also so excited because I feel like I’m actually going to get a more stable pistol squat by doing these workouts

I have my work cut out for me. Great workout!!!

Kiara Johnson

Pallavi

Monica Donosso

Great workout. It definitely showed me I have a weak side. I’m looking forward to seeing the progress I can make.

Carrie

Thank you for doing these. I’m working back from an acl injury and really appreciate it.

Sarah Ekstrand

A doozie for sure. Developing single leg strength is underrated.

Chris

We did this with my partner together with the kids running around us :) It was a great one

Deni

I’ve been going back and forth with your exercises and this year want to take it seriously. After training! I got to do one pistol in good form! Thanks to your exercises!🥳

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!

SincerelyZoey

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

Heike

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

Maddie

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

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

This workout humbled me real quick. My legs are shaking. Loved it ♥️

Iris

W1/D2

It was great, I was able to go up in weight more than I expected but at the same time the unilateral work really tested my ankle mobility and single leg strength as expected. Looking to get stronger in these areas soon!

Katie

W1/D3

Those pistol squats totally demolished my legs.  Loved the variation and set combos.  Great workout.

W2/D1

It was challenging but the workouts are becoming easier for me to execute. The program is scaffolded well.

Carissa

Haleigh

W2/D2

My knees hurt a bit during the pistol squat. Hope it gets better soon.

Challenging but accessible. I would love to see some mobility exercises to improve the foot flexor.

W1/D1

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