Name: Playbook - Taylor Mei - W1/D2
Uploaded: 2024-04-01T13:08:26.950Z
Duration: 45 min
Description: W1/D2

Angela

This workout humbled me real quick. My legs are shaking. Loved it ♥️

Iris

Saleha

Next day: I am SORE! And I could definitely feel the progression each set. Can’t wait to see the results!

Sophia

This was tough. The curtsy lunge was a killer.

Carissa

Rebekah

Ashley

Lisa

Was hoping for a little more variety between the second and third sets. Doing lunges again felt a bit too repetitive, even though they were alternating

Sunny

Keryn

Love it, so glad I found this❤️❤️

Great workout! Hamstring curls were tough business!

Carrie

Snezhina

great workout :) as always I feel that we worked out pretty much every muscle down the body :)

Deni

Dem hips are opening up slowly but surely!

Chris

Heike

Laurie Weiler

David

This was super good. Thank you Taylor 💪

Dewangi

Super, got me sweating and could feel the burn in all the right places, can’t wait to get an unassisted pistol squat!!

Erika

Kaylie Riopel

My knees are not that great do to injuries. This type of training helps me to strengthen so much!
Getting stronger every day 💪

Maddie

Liesel

Kelsey

If you’re bad at lunges, this one’s gonna hurt! Lol

Faith Storey

I wanted to give up on the 2nd set 1st round OMG baby giraffe here I come 😂😂

Qsana

Great workout! I didn't know I am this weak... A lot to improve on.

Magdalena

Dying after this Killer workout. Better would be if there were some alternatives for exercises. E.g. didnt have feet sliders, so I did hip thrust on a Bench.

Leny

Tips for different anatomies, for instance ive got long torso and cant lift my legs to touch my belly because of my bone structure in my hips. Will i be able to pistols? I feel like falling over backwards in the bottom position

Louise Buijs

It was great! 
I have a question or could you offer me a suggestion for when we do pistol squats, I can only go about half way down. Is there any alternative exercise i could do or should i continue doing them halfway? 
Or any mobility suggestions would help also! Thank you so much :) <3

Karina

Slides are such smart tools for legs buns etc n pistol sq is always fun wit/out rings 🌝
#thursdaymorningroutine

yangBAE

Stephanie

Just wow!!! So rapid but so effective 👏🏽👏🏽

Elisa

So hard but great ! My legs are shaking after the training

What do you recommend about the DB's weight?

Masa

The hamstring slides are brutal! I thought I was strong in the hammy’s but wow

Brand

Joanna

Holly

I can see progress😭😻! I never reached such goals while I was at the gym, your amazing! Thank you so much for sharing😻🙏🏻

Mailin

Maria

Haven't been able to walk for 2 days after 1st workout! Cheers from Belgium !

Elodie

What an insane workout once again! I did most of the exercises without extra weight or not as much reps as described (it was hard enough 😵) Maybe show lighter alternatives?

Reneé

Bona

Fantastic workout! Those single leg pistols are tough!!!!

Rebecca

Great workout thank you but not going to be able to walk properly tomorrow 😅

Danielle Pope

Amazing as always! Love your style🧚🏻‍♀️✨
 Keep it up!🏋🏻‍♀️

Superset A:  
- Banded DB deadlifts 3 x 10-12  
- Slider hamstring curls 3 x 15  
Superset B:  
- DB curtsey lunge - reverse lunge 3 x 10 (each side)  
- TRX assisted pistol squats 3 x 10 (each side)  
Superset C:  
- DB alt lunges 3 x 10-12 (each side)
- Heels elevated goblet squats 3 x 15  
Mobility:  
- Sumo squat WGS x 15 seconds (each side)
- Pigeon x 15 seconds (each side)
- 90-90 hip openers x 5 (each side)

- 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

-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

Superset A

- 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 
- Step same leg back behind your front 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 Reverse lunge to curtesy

- Hold onto rings or something similar 
- Extend one leg out in front of you
- Bend your knee and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Assisted pistol squats

Superset B

- 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

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Heel Elevated Goblet Squats

Superset C

- Get into the bottom of a sumo squat
- Reach above you into the air with one arm and hold position

Sumo Squat w/ Worlds Greatest Stretch

- Get into a low lunge position with the front leg on the ground bent at 90 degrees
- Keep your torso upright

Pigeon

- 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

Mobility

W1/D2

Katryne

Loved it ! Exactly what I was looking for.. single leg workout

Namrita

My legs are dead, but I also feel some unwelcome tension in my upper back. What am I doing wrong?

Grisha

W1/D1

It was great, I was able to go up in weight more than I expected but at the same time the unilateral work really tested my ankle mobility and single leg strength as expected. Looking to get stronger in these areas soon!

Katie

W1/D3

Those pistol squats totally demolished my legs.  Loved the variation and set combos.  Great workout.

W2/D1

It was challenging but the workouts are becoming easier for me to execute. The program is scaffolded well.

Haleigh

W2/D2

My knees hurt a bit during the pistol squat. Hope it gets better soon.

Sara

Challenging but accessible. I would love to see some mobility exercises to improve the foot flexor.

W1/D2

Community

More workouts from Taylor Mei