Name: Playbook - Taylor Mei - W1/D2: Lower Body & Core
Uploaded: 2024-04-01T13:08:26.684Z
Duration: 45 min
Description: W1/D2: Lower Body & Core

candice

Really solid workout. Working up to doing the full reps, was shaking like a stripper towards the end!

Symone

Katie

yangBAE

This was hard 😪 and it didn't help that my pants felt tight lol overall would recommend this summer shred!

That was a REALLY good workout. Great burn.

Michelle

Tiana LaChance

Margot

Loving it! I know i sound like a broken record. But the routines are awesome.

Ciar

Sara Burris

I love this series so much I keep coming back to it!

It was sickkk🤌🏻🤌🏻✨❤️❤️

Mailin

Dustin

This program is 🔥! 
Love all the challenging movements and the long workouts! 💪💚

Holly

Lower Body Warm-up:  
+ Leg kicks (front - back) 1 x 10  
+ Alt sumo - straddle stretch 1 x 8  
+ Straddle 3 point reaches 1 x 5  
+ Banded monster walks 1 x 15  
+ Alt front lunge - hamstring 1 x 8 
+ 90-90 hip openers 1 x 8 

Superset: 
+ BB squats  4 x 12
+ DB alt lunges 4 x 12

Superset: 
+ DB step-up w/ knee drive  3 x 15
+ Banded DB deadlifts 3 x 12 

Circuit: 
+ BB hip thrusts  3 x 15
+ DB curtsey lunges  3 x 12
+ DB sumo squat pulses 3 x 15

Core Circuit:   
+ Hanging tuck leg raises  3 x 12
+ Starfish crunches  3 x 12
+ Leg raise complex  3 x 12
+ DB Russian twists  3 x 15
+ Low plank reaches 3 x 12

Lower Body Cool down:  
• Front leg elevated pigeon 1 x 20 seconds  
• Wall assisted hip flexor stretch 1 x 20 seconds  
• Butterfly stretch 1 x 20 seconds  
• Feet elevated glute bridges 1 x 15 
• Pike stretch 1 x 20 seconds

+ Leg kicks (front - back) 1 x 10  
+ Alt sumo - straddle compression 1 x 8  
+ Straddle 3 point reaches 1 x 5  
+ Banded monster walks 1 x 15  
+ Alt front lunge - hamstring 1 x 8 
+ 90-90 hip openers 1 x 8

- 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 in a wide stance with your feet slightly toed out
- Place your hands on the ground in front of you 
- Drop into a low squat
- Straighten your legs up while keeping your hands an the ground

Alt Sumo - Straddle Compression

- Get into a standing straddle position
- Reach with your hands in front of you 
- Reach between your feel
- Reach behind you between your legs

3 Point Straddle Reaches

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Banded Monster Walk

Alt Front Lunge - Hamstring

- 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

Lower Body Warm Up

+ BB squats  4 x 12
+ DB alt lunges 4 x 12

- Position bar on upper traps (can use foam pad if needed)
- Feet shoulder width feet apart & facing forward
- Pushing your hips back as you lower aiming to hit at least 90 degrees
- Breathe in on the way down, and out on the way up
- Keep core tight

BB 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

+ DB step-up w/ knee drive 3 x 15
+ Banded DB deadlifts 3 x 12

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the back leg up, lifting the knee forward of your body 
- Step down and repeat 
- Work both sides

DB Step Up w Knee Drive

- Begin with dumbbells in each hand and feet hip width apart
- Press hips back and lower dumbbells down until mid to lower shins
- Lift back up to standing and press hips forward

Banded DB Deadlifts

+ BB hip thrusts  3 x 15
+ DB curtsy lunges  3 x 12
+ DB sumo squat pulses 3 x 15

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees and feet firmly on the floor
- Push through your heels, driving your hips up 
- Squeeze your glutes at the top before lowering with control 
- Maintaining a neutral spine and core tight throughout the movement

BB Hip Thrust

- 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

- Stand in a wide toed out stance 
- Hold a dumbbell in goblet position 
- Lower into a squat and pulse for time or reps

DB Sumo Squat Pulses

Circuit

+ Hanging tuck leg raises  3 x 12
+ Starfish crunches  3 x 12
+ Leg raise complex  3 x 12
+ DB Russian twists  3 x 15
+ Low plank reaches 3 x 12

- Hang from a bar
- Tuck your knees up in a controlled manner

Hanging Tuck Leg Raises

- Keeping both your arms and legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish Crunches

Leg Raise Complex

- 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

- Start in an elbow plank position 
- Reach forward with one hand taping the ground at arms length away from you
- Return your elbow to the starting position
- Each side

Low Plank Reaches

Core

+ Front leg elevated pigeon 1 x 20 sec
+ Wall hip flexor stretch 1 x 20 sec
+ Butterfly stretch 1 x 20 sec 
+ Feet elevated glute bridges 1 x 15 
+ Pike stretch 1 x 20 sec

- Get into a pigeon stretch position with your front leg elevated
- Work both sides

Front Leg Elevated Pigeon

- Kneel down and place one knee on the floor/pad and your toes against the wall
- Now place your opposite foot on the ground in front of you, knee is directly above your ankle
- Place your hands on your front knee to help keep your torso straight
- Work both sides

Wall Hip Flexor Stretch

- Seated with the soles of your feet together and knees out
- Gently press down on your knees

Butterfly Stretch Hold

- Place your feet flat on an elevated object 
- Raise your hips off the ground doing glute bridges

Feet Elevated Glute Bridge

- Stand with feet right next to each other
- Lean forward at the waist stretching

Pike Stretch

Lower Body Cool Down

W1/D2: Lower Body & Core

Been a hot minute since I stepped on a treadmill. Great first day !

Kyla

Excellent as always, but particularly enjoyed the cool down. It gave me stretches for the upper body that I hadn’t thought of or used before. Ppl don’t give it enough credit but mobility is super important and a vital part of keeping the body young. Thanks T! ☄️🌲

W1/D1: Full Upper Body & Cardio

Kamila

Great. Loved it. I just have a feeling that my left shoulder mobility is not very good. It is a bit forward I guess. Is there anything I can do to improve it?

Paris

Spicier then it looks. Lots of great exercises ❤️

W1/D3: Upper Body & Cardio

Awesome sauce! Full of all of my favourites ❤️

Laura

Andrea

W1/D4: Lower Body & Core

W2/D1: Full Upper Body & Cardio

Ariel

Josie

So good. Great burn. Added a 15 min interval cycle right before the cool down.

W2/D2: Lower Body & Core

Loved the AMRAP at the end. What a finisher🥵

Chris

Really good! That last amprap is so good. The last time I did it tho I missed that you’re supposed to repeat for 15 mins (smh) so this time was MUCH better. Lol

W2/D3: Upper Body & Cardio

Excellent work out! I think I’m going to have to do the whole two weeks again and up the weights a little 🔥🔥🔥

What a great end to this summer shred workout. Going for another 2 week round!

Knees hurt a tiny bit. Have worked them a lot this week. Killer burn. Nice workout. Need to do cardio still.

W1/D2: Lower Body & Core

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