Name: Playbook - Taylor Mei - W1/D3: Lower Body
Uploaded: 2023-01-02T14:10:42.614Z
Duration: 45 min
Description: W1/D3: Lower Body

Patty

Saip

Anna

Difficult workout but I modified where I needed!

Nikki

Love it. Slowly getting back to my workout routine

Janelle

Would be good to know substitutions for exercises requiring machines

Fabi

So worth it, with getting to have a reason to practice the splits. Also nice to have a workout the has warmups and cooldowns 🥳

Sarah Ashley

Jasmin

Tegan Sacevich

Follow Along Warm Up

Workout:  
A1: BB squats 5 x 10 - 12 

B1: DB walking lunges 4 x 10-12 (each side)  
B2: DB deadlifts 4 x 12  

C1: DB sumo squat pulses 4 x 20  
C2: Banded monster walks 4 x 20 (each side)  

D1: Machine hamstring curls 5 x 15 
D2: Banded glute back kicks 5 x 15 (each side)  

Core:  
Bicycles 3 x 15 (each side)  
V-snaps 3 x 15  
Plank hold 3 x 30 seconds  
Hollow body flutters 3 x 20 (each side)  

Follow Along Cool Down

- Position bar on upper traps (can use foam pad if needed)
- Feet shoulder width feet apart & facing forward
- Pushing your hips back as you lower aiming to hit at least 90 degrees
- Breathe in on the way down, and out on the way up
- Keep core tight

BB Squats

DB walking lunges 4 x 10-12 (each side) 
DB deadlifts 4 x 12

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

DB Deadlifts

Superset

DB sumo squat pulses 4 x 20  
Banded monster walks 4 x 20 (each side)

- Stand in a wide toed out stance 
- Hold a dumbbell in goblet position 
- Lower into a squat and pulse for time or reps

DB Sumo Squat Pulses

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward
- Work each side

Banded Monster Walk

Machine hamstring curls 5 x 15 
Banded glute kickbacks 5 x 15 (each side)

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Machine Hamstring Curls

- From your hands and knees, band just above your knees 
- Extend one leg behind you
- Lift and lower your working leg , squeezing your glutes 
- Work both sides

Banded Glute Kickback

Bicycle Crunches 3 x 15 (each side)  
V-snaps 3 x 15  
Plank hold 3 x 30 seconds  
Hollow body flutters 3 x 20 (each side)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- 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

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank Hold

- 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

Core

W1/D3: Lower Body

I’m happy, because she included flexibility and I love doing that, so the combination of strength and flexibility was perfect.

Isabel

I just found your workouts on this app… wth where have you been???? I LOVED THIS.

Marivi

W1/D1: Lower Body & Core

W1/D2: Upper Body

Great stuff as usual. Well balanced workout.

W1/D4: Upper Body

W2/D1: Lower Body & Core

Awesome workout! 🔥 love the core exercises at the end and the pull-up sequence!

W2/D2: Upper Body

W2/D3: Lower Body

Stacy Gustafson

Thanks for this. Applying this to my other workouts

So nice to have better mobility, from these workouts 😌

W2/D4: Upper Body

Cool down stretch felt great after this one!

Cass

W3/D1: Lower Body & Core

Loved the sequence! The day I can do that many sets of 12 pull-ups I’ll be a happy person! 😊💪

Great workout! I’m definitely going to be feeling this one tomorrow.. and the rest of the week!

W1/D3: Lower Body

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