Name: Playbook - Taylor Mei - W1/D4 Lower body & Core
Uploaded: 2024-04-01T13:08:26.444Z
Duration: 45 min
Description: W1/D4 Lower body & Core

Good exercises but to difficult for me. Not enough rest in between sets and too many exercises on the same muscle groups. I couldn’t finish the workout and have to split this workout in two different days

Nikki

Carine

Hope

Kyla

Definitely made me aware of some weak points in my lower body. Started putting more pressure in my big toe grip and got a good burn and the right work 💪🏻🔥

Emma

Wyatt

Fire🔥🔥🔥 I couldn't finish just for time. All along was heavy

Julieta olmedo

Gigi

Erika

Jessikah

Baneen

Anna

Uff, that was sweaty. Lateral lunges a bit hard, I guess I don’t have enough flexibility for them if it’s hard to go deep?

Chriska

Cardio, strength & mobility in every exercise. ❤️ It!

Augusto

Siti Afifah

Rodney Scott Carluccio

Brigi

Though workout. I have to revisit this one

Chantell

Just learned what my weaknesses are. Single leg exercises and pushup based exercises. This was a good challenge.

Carissa

Pretty intense, so good as always, thank you so much ✨

Gabriel hernández

I’m doing this without weights and it kicked my ass. So I’ll do this program until I can use weights.

Angela

It was a great workout! Is there anyway to maybe write or say what muscle you are working? Just to make sure I am doing the workout correctly! Thank you!

Serena

Franny

Surprise!  After going through the whole “get started”program and then coming back to this workout, it feels… really easy.  I’m definitely way stronger than I was 1 month ago. 

Last time I struggled to lift 5 lbs on the lateral raises.  This time  tense we’re super manageable.

Aurora

Great!  Did this day on 4 hrs of sleep… so was struggle-bussing.  Did bodyweight only for part 3. 🤘🏼

That was so hard but so good! 😂
Any tips to improve stability and create equal strength on both sides?

Jasmin

This workout was exceptionally challenging while still being super fun and motivating. Loved all the single leg movements!

Erica

Katie

This was one of my favourites as I loved the combo of exercises.

Chelsey

Legs are jelly 🫠in a good way! Couldn’t do all the sets. But can’t wait until I can!

Ciar

Tenzin

I put you in my day runner as someone I am grateful for but I think I said some unkind things about you during the last round of the last superset!  :). You are inspiring and program is great!

For reverse lunge into curtesy lunge is the count 1,2 3,4 or 1,1 2,2 3,3….

Olga

My legs are shaking! Great push and workout!

Kiee

Gaby

I think My legs are gonna kill me this afternoon 🙈 awesome program as always

Marie

Tonight I picked up from last night's workout. I just did circuit 3 and Core. The best thing about tonight is that I moved and challenged my body vs NOT. 🤩 Your circuits are work!

I started way too late tonight. Grrrr.... I started circuit 3 but will stop for tonight. 🙄 I'll miss the cumlative affect. I'll pick up circuit 3 and the core workout tomorrow night. 

BTW were tough. Omg I couldn't keep my balance but I got through it.

I took a three week break bc of a deltoid strain, so I started the program over…. I think this is the hardest one out of the whole 3wks lol

Whitney

Carla

Florentino

Dead or alive, I don't know, but drenched in sweat for sure! I love being pushed to the edge, these workouts are amazing! 👍❤️

Lore

Dina

Betina

This is a killer 🔥🔥🔥🔥🔥 I love it! A little challenging but making me improve 🙌🏻🙌🏻

Gina

Db Bulgarian lunges  3 x 12
Kneel to stand  3 x 8 each 
Db squat to calf raises  3 x 15

Banded squat jumps  3 x 15
Db lateral lunges  3 x 12 each 
Jumping step-ups  3 x 10  each

Db calf raises  3 x 20 
Db reverse to curtsy lunge  3 x 10 each 
Db tempo squats 3 x 12

Core:
Db russian twists  15 
Leg raises 2 up 1 down  10 
Reverse crunches 15
90-90crunches  15 
Biggie smalls  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

Bulgarian Lunge

- From kneeling position 
- Walk your feet up into a low squat position 
- Reverse movement back to kneeling

Kneel to Stand

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel, lift up onto your toes, squeezing your calves 
- Lower your heels then push through your heels to come up

Db squat to calf raises

Circuit 1

- Start with hip width stance, band just above your knees
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Banded Jump Squats

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Work both sides

DB Lateral lunges

- With your front foot up on a bench
- Explosively pull your back leg up, lifting your knee forward of your body as you jump off your front leg
- Work both sides

Jumping Step-ups

Circuit 2

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB Calf Raise

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Step same leg back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Work both sides

Reverse lunge to curtesy

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up
- 3 seconds down, 1 up

DB Tempo Squats

Circuit 3

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side
- Keep your core engaged

Db russian twist

-Lay on your back performing single leg raises with a hip hike between each rep

Leg raise 2 up 1 down

- 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 crunch

- Don’t pull on your neck
- Engage your core as you come up
- Keep your legs at 90 degrees

90-90 crunches

- Lay with your legs extended, arms extended overhead
- Pull your knees to your chest, reach your fingers toward your feet, lifting your upper body off the floor
- Lower yourself back and try not to use momentum

Biggie Smalls

Core

W1/D4 Lower body & Core

Some parts of this workout were hard so a modified a couple things. It was great workout!

Treena

Difficult to navigate from how to video back to workout. Have to go out and back in again. Should be able to swipe from one to the next.

W1/D1 Upper Body & Core

Never sweated this much in weights sessions 😂

Xizi

Emma rao

W1/D2 Lower body & Mobility

Great! Loved that one. The journey is underway 💪🏻

Good arm workout! Definitely feel the burn

Great workout. Lats are extremely tight. Not sure how to fix it.

Christine

W1/D3 Upper body & Mobility

Nice ! I'm srill on the beginners programme and so far i've noticed I feel more and more confortable so Im encouraged =)

W2/D1 Upper body & Core

Mariya Alexander

W2/D2 Lower body & Mobility

Maria Luisa Calderon puente

Rafidah

W2/D3 Upper body & Mobility

Rossbv

You are the first trainer that teaches exactly what I was looking for! I really like combination of strength, cardio, mobility and functionality. You teach variety of movement and I think it’s important for health.

W2/D4 Lower body & Core

Having so much trouble with the push-up variations at the bottom range.

Aleksandra

W3/D1 Upper body & Core

combined Lunges and squat was a challenge ok to start but burns at end of set 😂

W1/D4 Lower body & Core

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