Name: Playbook - Taylor Mei - Glutes: 1/3
Uploaded: 2024-04-01T13:08:27.021Z
Duration: 45 min
Description: Glutes: 1/3

It took me more than 45 min but it was a great workout!

Maria

Maybe some at home alternatives? And the first week is very brutal for someone who may be a complete beginner

Merjyl

Monday get it right 🔛❤️‍🔥👊🏻🙌🏻🖖🏻🦵🏻🍑hack machine for backsq;➕Bulgarian shift lunges;unilateral technique m feelin good 😊 btw outdoor run was a bonus wu haha

yangBAE

This is an unforgiving routine. Took me about 75 minutes. But loved every bit of it. Thank you!

Sonali

Really good workout and love the hip thrusts at the end, but it's hard to complete in 45 mins. It's also difficult to do supersets with different equipments within a superset at the gym.

Jersey

Loooved the workout! I'm feeling stronger each day which feels amazing 💪
Making progress everyday 🙌🙌🙌

Maddie

Helena

Killer workout , really like the program but I need much more than 45 minutes to complete. I know everyone goes at their own pace but I have been training for over a year and still find it difficult to finish within 45 minutes.

Alana

Ellie

Olga

Day 3: Full Legs  

Activation: 
- Alt straddle to sumo squat x 8 
- Deep squat hold x 20 seconds 
- 90-90 hip openers x 8 each side
- Standing hip flexor stretch x 20 seconds 

Workout
A1: BB squats 4 x 10-10-8-8 

B1: DB Bulgarian lunges 4 x 8 (each side)
B2: BW Bulgarian lunges 4 x 15 (each side)

C1: Leg press (wide) 3 x 10  
C2: DB front leg elevated lunges 3 x 12 (each side)

D1: Machine leg extensions 3 x 15 
D2: Machine hamstring curls 3 x 15 

E1: BB hip thrusts 5 x 15

Cool down: 
- Treadmill incline walking x 5 minutes 
- Lunge complex x 20 seconds (each side)
- Anchored straddle stretch x 20 seconds

- Alt straddle to sumo squat x 8 
- Deep squat hold x 20 seconds 
- 90-90 hip openers x 8 (each side)
- Standing hip flexor stretch x 20 seconds (each side)

- Stand in a wide stance with your feet slightly toed out
- Place your hands on the ground in front of you 
- Drop into a low squat
- Straighten your legs up while keeping your hands an the ground

Alt Sumo - Straddle Compression

- 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

- Standing on one leg, bend the opposite leg, bringing your heel to your glute
- Place your knees on the top of a bench
- Gently lean into a a hip flexor stretch
- Work both sides

Standing Hip Flexor Stretch (R)

Standing Hip Flexor Stretch (L)

Activation

- 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

B1: DB Bulgarian lunges 4 x 8 (each side)
B2: BW Bulgarian lunges 4 x 15 (each side)

- 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

- Stand in front of a box with one foot elevated and back on the box with the other foot firmly on the ground
- Lower your body until your front leg is bent to 90 degrees
- Stand back up to the starting position
- Work both sides

BW Bulgarian Lunge

Superset

C1: Leg press (wide) 3 x 10  
C2: DB front leg elevated lunges 3 x 12 (each side)

- 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)

- Set up in a split stance with your front foot elevated on a plate/plates
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

DB Front Foot Elevated Lunge

D1: Machine leg extensions 3 x 15 
D2: Machine hamstring curls 3 x 15

- 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

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

Machine Hamstring Curls

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees and feet firmly on the floor
- Push through your heels, driving your hips up 
- Squeeze your glutes at the top before lowering with control 
- Maintaining a neutral spine and core tight throughout the movement

BB Hip Thrust

- Treadmill incline walking x 5 minutes 
- Lunge complex x 20 seconds (each side)
- Anchored straddle stretch x 20 seconds

- Walk on the treadmill set to an incline

Treadmill incline walk

- Follow the stretches in the video for a lunge stretching sequence 
- Work both sides

Lunge Complex (R)

Lunge Complex (L)

- 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

Cool down

Glutes: 1/3

I thought my push dexterity was much better than it actually is. Thank you 😂

Vincent

Horribly wonderful or wonderfully horrible I’m not sure LOL 😂 really great workout, I thought I was good with push movements! 😅

candice

Diana

Upper Body: PUSH

Moira

Megan

Kevin

Upper Body: PULL

Augusto

Brutal in just the right way. Haven't done a dedicated shoulders workout in months and omg

Jana

M@mstark.me

Upper Body: Shoulders

Shawna

Upper Body: Back & Arms

Show us what we’re muscles and skills we’re working out

Stephany

Upper Body: Back & Biceps

Love it, trying to do 2 leg days one upper (switching between push and pull) with cardio to finish and one giant set with cardio blast finisher. Loving the leg options, but running out of push and pull 💪🏻 defo getting stronger tho, which is great 🔥🔥🔥and my VO2 max is slowly climbing back up Wahey 🤗🥇🏆

Upper Body: Chest & Triceps

I appreciate the focus on the shoulders! Good stuff! 💪

Dewangi

My shoulders feel it! I had to do it at home today so I used resistance bands in place of the cable SA.

Carrie

Ilane

These are my favs! High burn, super sets and super challenging. 🔥🔥🔥

Lower Body: Quads & Glutes

Ooooowwweeeee gonna be feeling this later 🔥

Tejiri

Lower Body: Hamstrings & Glutes

Those Bulgarian split squats kill me 😅

Definitely challenging but great workout to push yourself , did this workout on a day off because it took me an hour and a half to finish but with longer breaks as I needed 😂 loving these programs

Glutes: 1/3

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