Name: Playbook - Taylor Mei - W1/D3: Hamstrings + Back + Core
Uploaded: 2024-04-01T13:08:26.761Z
Duration: 45 min
Description: W1/D3: Hamstrings + Back + Core

Would love alternate option for ham floor slides. I used a wall ball under my feet and rolled it up towards my hamstrings.

Christine

Great work out. Modified with some heavier weights & had to do hamstring curl machine. No sliders yet. Legs wobbly 👍
Feeling strong💪

Adele

Alethea

Valentina B

Hssan Moaminah

Warm-up: 
+5-10 min. treadmill walk on incline 
+Leg kicks (front to back) x 5 each side 
+Alt cobra - downward dog x 5 each 
+Deep squat with t-spine twist x 10 sec. each side 

WORKOUT:
Triset: 
A1: DB deadlifts 3 x 12 
A2: Single leg elevated glute bridges 3 x 15 
A3: DB high plank pull throughs 3 x 10 each side 

Superset:
B1: DB neutral grip bent over rows 3 x 12 
B2: DB lateral lunges 3 x 10 each side) 

Superset:
C1: DB SA rows 3 x 12 
C2: Slider hamstring curls 3 x 15 

Core Circuit: 
D1: Starfish crunches 3 x 15 each side 
D2: Mountain climbers 3 x 25 each side
D3: Hollow body flutters 3 x 30 each side 
D4: Oblique v-snaps 3 x 10 each side

+5-10 min. treadmill walk on incline 
+Leg kicks (front to back) x 5 each side 
+Alt cobra - downward dog x 5 each 
+Deep squat with t-spine twist x 10 sec. each side

Incline Treadmill Walk

- 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)

Alt Cobra - Downward Dog

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

Deep Squat w/Twist

Warm Up

A1: DB deadlifts 3 x 12 
A2: SL elevated glute bridges 3 x 15 
A3: DB pull throughs 3 x 10 each side

DB Deadlifts

- With one leg elevated onto a box
- Push through your heel raising your hipster the ceiling 
- Keep your opposite leg lifted up
- Engage your glutes at the top 
- Lower back to starting position
- Work both sides

SL Elevated Glute Bridge

- Begin in a high plank position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side
- Alternating each rep

DB Pull Throughs

Triset

B1: DB bent over rows 3 x 12 
B2: DB lateral lunges 3 x 10 each side)

- Hold dumbbell in each hand
- Hinge forward at the waist to 45 degrees, slight bend in knees
- Row the dumbbells to your sides
- Lower to starting position

DB Bent Over Rows

- 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 SA rows 3 x 12 
C2: Slider hamstring curls 3 x 15

- Start with back flat and dumbbell in one arm 
- Engaging lats, pull dumbbell bending at the elbow
- Stop when tricep is parallel to your back 
- Lower slowly with control 
- Work both sides

DB SA Row

- 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 your hamstrings
- Slide your legs back out to starting position

Slider Hamstring Curls

D1: Starfish crunches 3 x 15 each side 
D2: Mountain climbers 3 x 25 each side
D3: Hollow body flutters 3 x 30 each side 
D4: V-snaps 3 x 10 each side

- Keeping both your arms and legs extended 
- Reach one hand towards your opposite toe 
- Engage your core as you go up
- Alternating each rep

Starfish Crunches

- Keep your hands underneath your shoulders
- Bring one knee forward followed by the other
- Keep your hips squared

Mountain Climbers

- With your arms extended and your shoulders off the ground
- Alternately bring one leg up and the other down 
- Keep core engaged

Hollow Body Flutters

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Lower yourself back down

V-snaps

Core Circuit

W1/D3: Hamstrings + Back + Core

Very good workout. I miss alternatives for some exercises with more weight.

Kristina

I loved this workout so much.  It is great to find my excitement for doing exercise again

Kate

Good workout for this powerlifter lol. Not used to getting my heart rate higher!

Jessica

W1/D1: Quads + Glutes + Core

alissa

W1/D2: Chest + Shoulders + Arms

Great workout I can do anywhere and push as hard as I need depending on how the body is feeling that day!

Lenore

Pain all my legs and my back muscles feels 👍

W2/D1: Quads + Glutes + Core

Great workout could do at home. Couldn't do full diamond push ups. Had to go to knees. New challenge for me. Thanks LittleT💪👍

You’re my body type so it was really wasy to copy and emulate your movement. Love the mobility exercises.

Sayaka

Really good 👍🏻 for these lighter workouts that are more rep based or have some cardio intensity - I realise I have quite a bit of experience in the gym so for some exercises I’ve made them a bit harder. Push press became clean and press with a bar and laying incline db flye became a laying incline cable flye 🔥

candice

W2/D2: Chest + Shoulders + Arms

Katie

W2/D3: Hamstrings + Back + Core

Nice, one of my favs because for some reason I love step ups and Bulgarian squats 😂😅💖

W3/D1: Quads + Glutes + Core

Kamila

W3/D2: Chest + Shoulders + Arms

Great workout. Feeling strong. Thank you 💪👏

W3/D3: Hamstrings + Back + Core

So close to finishing finally. Looking forward to being able to start I Can I Will. Inspired! 💪👏❤️

W4/D1: Quads + Glutes + Core

W4/D2: Chest + Shoulders + Arms

Finished!!  This challenge was so good!

Those single leg deadlifts are so hard.  Gotta work on that balance 💪💪

W1/D3: Hamstrings + Back + Core

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