Name: Playbook - Taylor Mei - W1/D2
Uploaded: 2024-04-01T13:08:26.775Z
Duration: 45 min
Description: W1/D2

Thats a long one, but a great one as well! Finding myself leaning forward too much in most of those exercises :c  will get there some day

Radek

Love the skill training towards the end!!

Kierra

I loved it but I had some trouble straightening my leg on the TRX  dragon squat. I just did a pistol squat instead. Any advice would be appreciated!

Beverly

I can't do some of these yet. Still a great workout!

Holly

Gonia

Sonali

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

Heike

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.

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 Glass

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

Switched those boxed squats to the regular ones, other than that, a bit long, but a great workout!
Struggled a bit with those dragon stand-ups, needed to have an elevation below my butt. Will get there!

Do you have any suggestions/more tips on the dragon pistol squat lean? I was shocked that I literally tried and tried and couldn’t get up. I don’t know if I’m doing them wrong? 
I loved this workout though, legs are definitely feeling it.

The workout was great. May you please explain what difference it makes to point your toes either in or out to the quadriceps?

Aigerim

W1/D1

I think I'd probably.. do the cycle again.. hahaha.. it was so hard, especially the single leg box squat and negative dragon pistol

Fatima

W2/D1

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

W1/D2

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