Name: Playbook - Taylor Mei - W1/D2
Uploaded: 2023-01-02T14:10:42.186Z
Duration: 45 min
Description: W1/D2

OMG - so sweaty - so good - I love your workouts !

The leg drop & lift, TRX pistol squats require next level mobility. But it’s tough enough to challenge  myself and  I feel like I inched a notch higher than where i began. Beautiful feeling post workout thank you little T! Great schedule this.

Sonali

To be honest. In today’s workout I felt very lonely. Although I have profound knowledge in body movement, like dance and Kung fu, some of the exercises were very difficult and I wasn’t sure if I am doing them right. Would be nice to have more detailed explanation. What I should focus on in each exercise and easier versions

Basia

Awesome! DPS looks so far away but I'll make it... Eventually 💪

Maru

So excited to get closer to dragon pistol squats!! Thank you, T!

Demi Wang

Pavallam

I didn’t understand the Cossack squat demo. It says 8 reps, but in the video, you seem to hold it…

Amélie

Amazing but too difficult for beginners 😞

Arwa

Dang, T knows how to make it happen! As someone with a background in sports and CrossFit, I’m surprised how much the little drills for skills make a difference. Excited to grow 😌

Lauren

WARM-UP:
• Ankle mobilization (1) 1 x 20 sec.
• Ankle mobilization (2)  1 x 20 sec.
•  Internal and external ankle rotation  1 x 10 
•  Ankle Mobility - Leaning  1 x 10
• Standing leg kicks (front - back)  1 x 10
• Standing leg kicks (side- side)  1 x 10
• Deep sumo squat hold  1 x 20 sec. 
• 90-90 hip openers  1 x 10
• Pigeon 1 x 20 sec. 

WORKOUT:
A1: BB Sumo deadlifts  4 x 8

B1: Leg press (wide)  3 x 12
B2: DB lateral lunge  3 x 12

C1: DB deadlifts  3 x 12
C2: Step-downs - leg raise  3 x 12

D1: Shrimp squats  3 x 8
D2: Cossack squats  3 x 8

E1: TRX Assisted dragon pistol squat  4 x 6
E2: Dragon pistol squat leg raise  4 x 10

• Ankle mobilization (1) 1 x 20 sec.
• Ankle mobilization (2)  1 x 20 sec.
• Internal and external ankle rotation  1 x 10 
• Ankle mobilization -leaning  1 x 10
• Standing leg kicks (front - back)  1 x 10
• Standing leg kicks (side- side)  1 x 10
• Deep squat hold  1 x 20 sec. 
• 90-90 hip openers  1 x 10
• Pigeon 1 x 20 sec.

Ankle Mobilization (1)

Ankle Mobilization (2)

- Rotate your ankle internally 
- Rotate your ankle externally
- Work both sides

Internal and External Ankle Rotations

Ankle Mobilization - Leaning

- 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 tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Kicks (side-side)

- Hold onto the rack/rig for stability if you need to
- Shoot your hips back and down into a deep squat position
- Hold

Deep Squat Hold

- 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

- 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

Warm Up

BB Sumo Deadlifts

B1: Leg press (wide)  3 x 12
B2: DB lateral lunge  3 x 12

- Keeping your back flat against the pad
- Start with a wide stance 
- Drive through your heels forward pressing the platform 
- Bring the platform in with a slow controlled motion

Leg Press (wide)

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Work both sides

DB Lateral lunges

Superset

C1: DB deadlifts  3 x 12
C2: Step-downs - leg raise  3 x 12

DB Deadlifts

Step Downs - Leg Raise

D1: Shrimp squats  3 x 8
D2: Cossack squats  3 x 8

- Bend one knee
- Squat down until you touch your knee to the floor
- Stand back up

Shrimp Squats

Cossack Squats

E1: TRX Assisted dragon pistol squat  4 x 6
E2: Dragon pistol squat leg raise  4 x 10

TRX Assisted Dragon Pistol Squat

Dragon Pistol Squat Leg Raise

W1/D2

Angela

Jason

Elizabeth

W1/D1

I got an evening yoga flow class dis do help🐉🤗

yangBAE

W2/D1

How heavy weights are you using? Do you change the weights if you repeat the workouts?

Lebeau

W2/D2

W3/D1

Susie K

W3/D2

W4/D1

I am just inches from getting a full squat in the dragon. Way better than I expected to get. This is the best leg workouts I've ever had! Makes me really focus on my single leg strength which is helping my imbalances as well!! Thank you so much!!

W1/D2

Community

More workouts from Taylor Mei