Name: Playbook - Taylor Mei - W1/D2
Uploaded: 2024-04-01T13:08:26.834Z
Duration: 45 min
Description: W1/D2

Totally demolished my legs.  Loved the mobility at the end.

Katie

Mobility. Each time I do one of  your sessions,  I realize how much I need it😂

Chris

Luis

Good level of challenge again! The mobility really showed me up though... confirmed why it's my choice of goal for the year

Jana

I feel like I am getting more range of motion doing these workouts. Not all the way down like you but I’m getting better/stronger ☺️

Laurie Weiler

I have none or little mobility
I need easier ways to do the mobility routine 

Besides that this training was good ;)

Masa

I love the mobility part after the workout alot ! Cant wait for next workout

Manal

Day 2: Lower Body & Mobility 
45-60 seconds rest unless otherwise stated

Circuit 1: 
- Banded kneeling sissy squats 3 x 10 
- Nordic hamstring curls 3 x 10 

Circuit 2: 
-Tempo step downs 3 x 12 (each side) 
- Shrimp squats 3 x 10 (each side) 

Circuit 3: 
- DB squat to calf raise 3 x 15 
- Slider hamstring curls 3 x 15 

Mobility: 
- Lunge complex x 20 seconds (each position) 
- ATW Straddle stretch x 20 seconds 
- Pike stretch x 20 seconds 
- Butterfly stretch x 20 seconds (seated and pushing down on legs, and leaning forward) 
- Frog stretch x 20 second (both legs, and single leg) 
- Wall needle stretch x 15 seconds (each side) 
- Pigeon stretch x 20 seconds 
- Cossack squat with internal rotation x 15 seconds (each side)

- Banded kneeling sissy squats 3 x 10 
- Nordic hamstring curls 3 x 10

- Hold a band for assistance
- From a kneeling position, maintaining a tight core throughout the movement
- Lean your torso back, bringing your glutes toward your heels
- Rise back up to starting

Band Assisted Kneeling Sissy Squats

- Perform Nordic hamstring curls by beginning in a kneeling position with your ankles secured
- Carefully lower your body toward the floor
- Catch yourself with your hands before squeezing your hamstrings to lift your bodyweight up to starting position

Nordic Hamstring Curls

Circuit 1

- Tempo step downs 3 x 12 (each side) 
- Shrimp squats 3 x 10 (each side)

- Start by standing on box with one foot off to the side
- Slowly start to lower down and tap the ground
- Push through the stationary foot and return to start
- Work both sides

Tempo Step Downs

- Bend one knee
- Squat down until your knee touches the floor
- Stand back up
- Work both sides

Shrimp Squats

Circuit 2

Circuit 3: 
- DB squat to calf raise 3 x 15 
- Slider hamstring curls 3 x 15

- 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 w Calf Raise

- Lay flat on the ground with your hands at your sides and your feet on sliders and hips slightly off the ground
- Raise your hips as your curl your heels towards your butt activating guru hamstrings
- Slide your legs bak out and into the starting position

Slider Hamstring Curls

Circuit 3

- Lunge complex x 20 seconds (each side)
- ATW straddle sit x 20 seconds 
- Pike stretch x 20 seconds 
- Butterfly stretch x 20 seconds (seated and pushing down on legs, and leaning forward) 
- Frog stretch x 20 second (both legs, and single leg) 
- Wall needle stretch x 15 seconds (each side) 
- Pigeon stretch x 20 seconds (each side)
- Cossack squat with internal rotation x 15 seconds (each side)

- Follow the stretches in the video for a lunge stretching sequence 
- Work both sides

Lunge Complex (R)

Lunge Complex (L)

- Sit in a straddle position on the ground
- Lean towards one leg with your torso and then in a circular motion cross over to the other leg and back

Straddle Sit - Around the Worlds

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

Pike Stretch

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

Butterfly Stretch Hold

- Positioning yourself so that elbows are on the ground and knees are wide
- Sitting into the stretch, opening up your hips

Frog Stretch

- One leg extended while the other leg is bent 
- Sit back into the stretch

Single Leg Frog Stretch (R)

Single Leg Frog Stretch (L)

- Get into a pike position close to the wall
- Take one leg up the wall and stretch

Wall Needle Stretch

- 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 (R)

Pigeon (L)

- Get into the bottom of a Cossack squat 
- Rotate towards the extended leg and drop the high knee to the ground as you do
- Rotate back to the starting position
- Work both sides

Cossack with Internal Rotation (R)

Cossack with Internal Rotation (L)

Mobility

W1/D2

Tuck lever hold 12 reps… what does it mean? 12sec?

Nima

These exercise are deceptive. Made me 😓

Vinay

Wow... those dragon flags are something else. My core couldn't hold it 😅

W1/D1

A great workout with a nice comprehensive mobility drill. Much appreciation as always!

This workout is a massive jump I agree with the other comment written on this workout.. is it possible to insert a workout to the program to prepare for the pbar work ?

Tova

Do you have any easier progressions for the straddle sit ups? My flexibility let's me down on those

W1/D2

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