Name: Playbook - Taylor Mei - W1/D2
Uploaded: 2023-01-02T14:10:42.212Z
Duration: 45 min
Description: W1/D2

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

Best callisthenics workout I have tried. Good level of challenge for someone relatively strong but not familiar with callisthenics

Had to modify some of these workouts since it’s above my level- but wanted to give it a shot! Eventually I will be able to do it all!

Javier Castillo

W1/D1

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

There are moviments like pbar straddle that we don't have enough mobility or strength.. put some videos with Basic movements to accomplish the final movement, I think it'll help us a lot

Karla

W1/D3

Stephanie

Love!!! Right at my level just pushing me out of my comfort zone 🙂

W1/D4

W2/D1

W2/D2

W2/D3

Love as always! I liked the longer core session at the end

W2/D4

W3/D1

W3/D2

W3/D3

W3/D4

W4/D1

W4/D2

It was hard, but refreshing at the same time...some of the exercises I can't really do yet, but felling stronger 💪

W1/D2

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