Name: Playbook - Taylor Mei - W1/D3 DAY 3: Single Leg Strength
Uploaded: 2024-04-01T13:08:26.565Z
Duration: 45 min
Description: W1/D3 DAY 3: Single Leg Strength

Ooo it was hard but I will be so thankful for it in my next gymnastics session!

Tilly

Rylee

Rachit

Oh man I'm gonna be newborn deer walking tomorrow

Yizelle

Rafidah

Fun and hard, thank you for including stretches. I’m hoping this will help with mobility since weight training makes me so stiff

Mariya Alexander

Katy

Joan

Ulrika

Aleksandra

This workout really got me. I couldn't complete it !!! Wow amazing 👏

Rhian

candice

Pooja

I thought my workouts were intense  but that was another level! Can’t wait to do the next one 😍

Dominika

It took me longer so I didn’t have enough time to complete.

Taylor

Jessica

Thanks for the workout although it was terribly difficult to execute well since I am still sore from Monday's leg day...I think an improvement is to include partly in the warm up and some of the exercises some muscle activation exercises (although I did the warm up) the hamstring one was almost impossible to do because my hammies were too tight and sore) so I decided to start with a slow progressive forward bend for example and also that sitting flat leg stretch. Then with the exercises, especially the lunges...doing them while feeling sore made it hard to keep the form right and I know that's very important. For improvements, I think the moderate alternatives will be beneficial to include in the programme as well. Especially since it's a trial programme, most like people starting may not be that active yet. 

I love the programme though so far...definitely will continue...just sore. Will foam roll...

Zimbili

It was nice going from more to less challenging! 👏

Augusto

Shakura

An advanced workout but great, sweaty and feeling strong and mobile!

Ösp

Warm-up: 
5 minutes cardio
Leg kicks x 8 (front-back) 
Leaning ankle stretch x 20 seconds 
Deep squat hold x 20 seconds 
90-90 hip openers x 5 (each side) 
Alt front lunge - hamstring x 5 

WORKOUT:
A1: Leg extensions 5 x 15 (30 seconds rest) 

B1: DB Bulgarian lunges 3 x 12 (each side) 
B2: DB heels elevated goblet squats 3 x 15 

C1: Tempo Step downs 3 x 10 (each side) 
C2: DB front leg elevated lunges 3 x 10 (each side) 

D1: TRX assisted pistol squats 3 x 5-6 
 
E1: B-stance hip thrusts 3 x 15 (each side) 

Cool down: 
Front lunge x 20 sec
Hamstring x 20 sec
Cossack squat hold x 20 sec 
Anchored straddle stretch x 20 sec
Pike stretch x 20 sec

5 min. cardio
Leg kicks x 8 (front-back) 
Leaning ankle stretch x 20 sec
Deep squat hold x 20 sec
90-90 hip openers x 5 (each side) 
Alt front lunge - hamstring x 5

- Walk on the treadmill set to an incline

Treadmill incline 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)

- Elevate one foot 
- Lean forward pushing your knee forward of the toes
- Maintaining your heel on the box stretching your ankle
- Work both sides

Leaning Front Ankle Stretch

- 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

Alt Front Lunge - Hamstring

Warm Up

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Machine Leg Extensions

B1: DB Bulgarian lunges 3 x 12 (each side) 
B2: DB heels elevated goblet squats 3 x 15

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Work both sides

DB Bulgarian Lunge

- 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 Heels Elevated Goblet Squats

Superset

C1: Tempo step downs 3 x 10 (each side) 
C2: DB front leg elevated lunges 3 x 10 (each side)

- Start by standing on box with one foot off to the side
- Slowly start to lower down and tap the ground
- Push through the stationary foot and return to start
- Work both sides

Tempo Step Downs

DB Front Leg Elevated Lunges

*TRX Assisted Pistol Squats

- Place your upper back on the bench, feet in a B-stance position 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

B-Stance Banded Hip Thrust

Front lunge x 20 sec
Front leg elevated hamstring stretch x 20 sec
Cossack squat hold x 20 sec 
Anchored straddle stretch x 20 sec
Pike stretch x 20 sec

- Get into a low lunge position, back leg on the floor
- Hold and stretch
- Work both sides

Front Lunge Stretch

- Place the heel of your foot on top of a box/bench
- Hinge forward at the hips, stretching your hamstring
- Repeat on the opposite side

Front Leg Elevated Hamstring Stretch

- Using an elevated surface to rest the extended leg on
- Keeping the extended leg externally rotated 
- Sitting glutes back onto your heel 
- Feel this in your inner thigh

Elevated Cossack Squat Hold

- Position your feet into a straddle with your back to the rack
- Hinge forward at the hips, reaching through your legs and pulling yourself toward the rack

Anchored Straddle

- Stand with feet right next to each other
- Lean forward at the waist stretching

Pike Stretch

Cool Down

W1/D3 DAY 3: Single Leg Strength

Oh my goodness! I cannot tell you how happy this has made me! I literally (and I mean literally) have spent years terrified to press the play button of any fitness video, simply scared to fail and the consequences of thoughts that I would plunge myself into in response. That said, I honestly really enjoyed this session!

It actually made me feel so good about myself and I actually am looking forward to the next session. I was scared that the session would be too hard for me (as someone who had lost a lot of muscle from a past eating disorder) however the fact that we can go through this in our own time gave me so much confidence to push myself. My legs feel like jelly but my pride feels restored!! Thank you so much!!

Fatma Fahmy

Kyla

W1/D1 DAY 1: Lower Body

I think it can use more upper body, I already used to work out but felt I can do more at the end for upper body

Samer

It was awesome! I felt I really challenged myself!

Dora

W1/D2 DAY 2: Handstands & Core

Girl you are insane. I’m dead ❤️💀

Nicole

Excellent workout, if this does t help me get my pull ups in place, nothing will! Thanks T!

W1/D4 DAY 4: Calisthenics Upper Body & Core

I hate you in a good way, I’m on the floor now 😃😃

W1/D5 DAY 5: 20 min HIIT

Really good workout! Just enough to get very tired but not too worn out to be unable to do another session tomorrow!! Definitely great for my gymnastics practice!!

The starfish cruch was the most difficult to do. The core is definitely burning 🔥🔥🔥

W1/D3 DAY 3: Single Leg Strength

Community

More workouts from Taylor Mei