Name: Playbook - Taylor Mei - W1/D4
Uploaded: 2023-01-02T14:10:42.247Z
Duration: 45 min
Description: W1/D4

Stephanie

Love!!! Right at my level just pushing me out of my comfort zone 🙂

Karla

Day 4: Lower Body & Core 
45-60 seconds rest unless otherwise stated 

Circuit 1: 
- Banded kneeling sissy squats 3 x 10  
- Dragon pistol heel taps 3 x 5 (each side) 

Circuit 2: 
- Pistol squat 1 1/2 rep 3 x 5 (each side)
- DB Cossack squats 3 x 10 (each side) 

Circuit 3: 
- Alt shrimp to pistol squat 3 x 3 (each side) 
- DB rear foot elevated lunges 3 x 12 (each side) 

Core: 
- Single leg dragon flags 3 x 8 (each side) 
- Oblique tuck leg raises 3 x 10 (each side) 
- Hollow body rockers 3 x 20 
- Superman rockers 3 x 20 
- Starfish crunches 3 x 12 (each side)

- Banded kneeling sissy squats 3 x 10  
- Dragon pistol heel tap 3 x 5 (each side)

- Hold a band for assistance
- From a kneeling position, maintaining a tight core throughout the movement
- Lean your torso back, bringing your glutes toward your heels
- Rise back up to starting

Band Assisted Kneeling Sissy Squats

- Stand on one leg at the corner of a small box
- Circle your lifted leg from the front of your body to behind your body
- Lower down until you can tap your heel to the floor
- Reverse the movement back to starting position
- Work both sides

Dragon Pistol Heel Tap

Circuit 1

- Pistol squat 1 1/2 rep 3 x 5 (each side)
- DB cossack squats 3 x 10 (each side)

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand half way up
- Lower back down 
- Squeeze your glutes and drive through your heel to stand all the way up

Pistol Squats 1 1/2 rep

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

DB Goblet Cossack Squats

Circuit 2

- Alt shrimp to pistol squat 3 x 3 (each side) 
- DB rear foot elevated lunges 3 x 12 (each side)

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Bend your elevated leg at the knee
- Squat down until you touch your knee to the floor
- Stand back up
- Entire sequence equals 1 rep

Alt Pistol - Shrimp Squat

- Set up in a split stance with your back 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
- Work both sides

DB Rear Foot Elevated Lunge

Circuit 3

- Single leg dragon flags 3 x 8 (each side) 
- Oblique tuck leg raises 3 x 10 (each side) 
- Hollow body rockers 3 x 20 
- Superman rockers 3 x 20 
- Starfish crunches 3 x 12 (each side)

- Perform the dragon flag with one leg extended and the other leg tucked

Single Leg Dragon Flag

- Hang from a bar and focus on activating your core
- Tuck your knees up to one side in a controlled manner
- Lower with control and repeat to the opposite side

Hanging Oblique Knee Tuck Raises

- Hold your arms and legs extended above the floor as you rock back and forth
- Keep your core engaged and your lower back on the floor

Hollow Body Rockers

- Lay on your stomach in the superman position 
- Rock front to back safely

Superman Rockers

- Keeping both your arms and legs extended 
- Alternately reach one hand towards your opposite toe 
- Engage your core as you go up

Starfish Crunches

Core

W1/D4

Best callisthenics workout I have tried. Good level of challenge for someone relatively strong but not familiar with callisthenics

Jana

Had to modify some of these workouts since it’s above my level- but wanted to give it a shot! Eventually I will be able to do it all!

Laurie Weiler

Javier Castillo

W1/D1

Good level of challenge again! The mobility really showed me up though... confirmed why it's my choice of goal for the year

I feel like I am getting more range of motion doing these workouts. Not all the way down like you but I’m getting better/stronger ☺️

I have none or little mobility
I need easier ways to do the mobility routine 

Besides that this training was good ;)

Masa

W1/D2

Do you have any easier progressions for the straddle sit ups? My flexibility let's me down on those

There are moviments like pbar straddle that we don't have enough mobility or strength.. put some videos with Basic movements to accomplish the final movement, I think it'll help us a lot

W1/D3

W2/D1

W2/D2

W2/D3

Love as always! I liked the longer core session at the end

W2/D4

W3/D1

W3/D2

W3/D3

W3/D4

W4/D1

W4/D2

It was hard, but refreshing at the same time...some of the exercises I can't really do yet, but felling stronger 💪

W1/D4

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