Name: Playbook - Taylor Mei - W1/D4: Lower Body & Core
Uploaded: 2024-04-01T13:08:26.851Z
Duration: 45 min
Description: W1/D4: Lower Body & Core

Awesome sauce! Full of all of my favourites ❤️

candice

Laura

Andrea

yangBAE

That was really good! Good burn. I may be going slightly heavy, but it feels good and I think I’m handling it well.

Michelle

Demi Wang

Lower Body Warm-up:  
+ Leg kicks (front - back) 1 x 10  
+ Alt sumo - straddle compression 1 x 8  
+ Straddle 3 point reaches 1 x 5  
+ Banded monster walks 1 x 15  
+ Alt front lunge - hamstring 1 x 8 
+ 90-90 hip openers 1 x 8  

Superset: 
+ Machine Leg Extensions 4 x 15
+ Machine Hamstring curls 4 x 15

Superset: 
+ DB Alt Deadlift - squat 3 x 12 
+ DB Bulgarian lunges 3 x 12 

Superset: 
+ Landmine squats 3 x 12
+ DB Single leg deadlifts 3 x 12 

Core: 
+ Oblique mountain climbers 3 x 20 
+ V- Snaps 3 x 15 
+ 90-90 crunches 3 x 15 
+ Reverse crunches 3 x 15 
+ Plank hold 3 x 45 sec

Lower Body Cool Down:
+ Front leg elevated pigeon 1 x 20 seconds  
+ Wall hip flexor stretch 1 x 20 seconds  
+ Butterfly stretch 1 x 20 seconds  
+ Feet elevated glute bridges 1 x 15 
+ Pike stretch 1 x 20 seconds

+ Leg kicks (front - back) 1 x 10  
+ Alt sumo - straddle compression 1 x 8  
+ Straddle 3 point reaches 1 x 5  
+ Banded monster walks 1 x 15  
+ Alt front lunge - hamstring 1 x 8 
+ 90-90 hip openers 1 x 8

- 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)

- 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

- Get into a standing straddle position
- Reach with your hands in front of you 
- Reach between your feel
- Reach behind you between your legs

3 Point Straddle Reaches

- 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

Banded Monster Walk

Alt Front Lunge - Hamstring

- 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

Lower Body Warm Up

+Machine Leg Extensions 4 x 15
+Machine Hamstring curls 4 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

Superset

+ DB Alt Deadlift - squat 3 x 12 
+ DB Bulgarian lunges 3 x 12

DB Alt deadlift - squat

- 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

+ Landmine squats  3 x 12
+ DB single leg deadlifts 3 x 12

- Hold the end of the landmine bar in goblet position
- Sit your hips back and down into a squat to parallel
- Drive through your feet to stand back up

Landmine Squats

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Keeping the dumbbells close to your body
- Lift back up engaging your glutes

DB SL Deadlift

+ Mountain climbers 3 x 20 
+ V- Snaps 3 x 15 
+ 90-90 crunches 3 x 15 
+ Reverse Crunches 3 x 15
+ Plank Hold 3 x 45 sec.

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

Mountain Climbers

- 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

- Keeping your chin tucked, knees bent to 90 degrees and stacked over hips
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

90-90 Crunches

- Place your arms extended by your sides 
- Raise your legs off the ground 
- Pull your knees into your chest lifting your hips off the ground
- Lower your hips and extend your legs back out

Reverse Crunches

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

Plank Hold

Core

+ Front leg elevated pigeon 1 x 20 seconds  
+ Wall hip flexor stretch 1 x 20 seconds  
+ Butterfly stretch 1 x 20 seconds  
+ Feet elevated glute bridges 1 x 15 
+ Pike stretch 1 x 20 seconds

- Get into a pigeon stretch position with your front leg elevated
- Work both sides

Front Leg Elevated Pigeon

- Kneel down and place one knee on the floor/pad and your toes against the wall
- Now place your opposite foot on the ground in front of you, knee is directly above your ankle
- Place your hands on your front knee to help keep your torso straight
- Work both sides

Wall Hip Flexor Stretch

- Seated with the soles of your feet together and knees out
- Gently press down on your knees

Butterfly Stretch Hold

- Place your feet flat on an elevated object 
- Raise your hips off the ground doing glute bridges

Feet Elevated Glute Bridge

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

Pike Stretch

Lower Body Cool Down

W1/D4: Lower Body & Core

Been a hot minute since I stepped on a treadmill. Great first day !

Kyla

Excellent as always, but particularly enjoyed the cool down. It gave me stretches for the upper body that I hadn’t thought of or used before. Ppl don’t give it enough credit but mobility is super important and a vital part of keeping the body young. Thanks T! ☄️🌲

Symone

W1/D1: Full Upper Body & Cardio

Really solid workout. Working up to doing the full reps, was shaking like a stripper towards the end!

W1/D2: Lower Body & Core

Kamila

Great. Loved it. I just have a feeling that my left shoulder mobility is not very good. It is a bit forward I guess. Is there anything I can do to improve it?

Paris

Spicier then it looks. Lots of great exercises ❤️

W1/D3: Upper Body & Cardio

Katie

W2/D1: Full Upper Body & Cardio

Ariel

Josie

So good. Great burn. Added a 15 min interval cycle right before the cool down.

W2/D2: Lower Body & Core

Loved the AMRAP at the end. What a finisher🥵

Chris

Really good! That last amprap is so good. The last time I did it tho I missed that you’re supposed to repeat for 15 mins (smh) so this time was MUCH better. Lol

W2/D3: Upper Body & Cardio

Excellent work out! I think I’m going to have to do the whole two weeks again and up the weights a little 🔥🔥🔥

What a great end to this summer shred workout. Going for another 2 week round!

Knees hurt a tiny bit. Have worked them a lot this week. Killer burn. Nice workout. Need to do cardio still.

W1/D4: Lower Body & Core

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