Name: Playbook - Taylor Mei - W1/D3
Uploaded: 2024-04-01T13:08:26.969Z
Duration: 45 min
Description: W1/D3

Saleha

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

Naisha

Rebekah

Chris

Cass

Heike

Kelsey

Killed my legs! Stellar workouts, short, sweet, and simple

Maria

This was hard!! But i feel like it was really good for the balancing muscles in my hips which are super weak

Louise Buijs

♫Sunday morning-the velvet underground 🔆

yangBAE

I am SWEATING. Oof. Already feeling my progress as each sides strength becomes “equal.”

Anna

Those assisted shrimp squats 😅 I’ll master them one day lol

Inez

Lilian

Superset A:  
- DB squats 3 x 12-15  
- Tempo step downs 3 x 10 (each side)  
Superset B:  
- B-stance hip thrusts 3 x 12 (each side)  
- DB curtsey lunges 3 x 12-15 (each side)  
Superset C:  
- Single leg calf raises 3 x 15 (each side)  
- TRX assisted shrimp squats 3 x 10 (each side)  
Mobility:  
- Crouched achilles stretch x 15 seconds 
- Kneeling planter flexion x 15 seconds (each side)
- Lunge hip flexor stretch x 15 seconds (each side)

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB sumo Squats

- 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

Superset A

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

B Stance Banded Hip Thrust

- With a dumbbell in each hand, chest up
- Step one leg back behind your opposite 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 Curtsy lunges

Superset B

- Standing on one leg
- Lift up onto the ball of your foot engaging your calf muscle

Single leg calf raises

- Hold onto TRX, rings or something similar 
- Bend one knee
- Squat down until you touch your knee to the floor
- Stand back up

Assisted shrimp squats

Superset C

- Place the front half of your feet into an elevated surface 
- Crouch down dipping your heels slightly

Crouched achilles stretch

- From kneeling position 
- Place your toes on the ground and flex your foot forward bending your toes and foot back

Kneeling planter flexion

- Get into a low and deep lunge 
-Bend your back leg up and reach around grabbing your foot with the arm on the opposite side of your leg to extend the stretch

Lunge - Hip Flexor

Mobility

W1/D3

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

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

Iris

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

Sophia

W1/D2

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.

Carissa

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/D3

Community

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