Name: Playbook - Taylor Mei - W1/D4
Uploaded: 2024-04-01T13:08:26.687Z
Duration: 45 min
Description: W1/D4

Natalie

Claudia

Israel

Sophie

I'm not sure the step downs do a whole lot for me, and I replaced one of the two rounds of elevated glute bridges with weighted hamstring curls because I didn't see the benefit in doing 60 reps of glute bridges. Otherwise it was a decent workout.

Holly

Dariana

Ouf! Good workout. My legs feel like a ficello right now.

André

Another great leg workout! My legs tire out quicker than my arms, but I’m sure this will help with that! :)

Hannah

yangBAE

love the leg workouts, can’t complain! i want even more 😍

Allycia

Holy cow, that did not look as killer as it was 😂

Rachel

Lauren

Mailin

cant tell the difference between step downs and 1 and 1/2 steps

Jaclyn

if there were suggestions to make things harder/easier — I feel like I’m coming in at a strength level in some things where I’m adding reps to make it harder! not sure if adding weight or movement variation would be better

Brit

I could use some more direction on the kneeling stretch!

Alyssa

Good! I added some weight and bands to make it harder

Isabella

Laura

Hayley

Glenda

Still a good workout! Just a little repetitive

Liked it! Felt my knees at the second exercise…

Anna Neumann

Mido Farag

Jorie

This is one of the tough workout that I did as of now. Those 1 and half squats are hard to balance it was very tough in the first round but i got rhythm when I was doing same in 2nd circuit.  My legs are so sore now.

Ramya

Emily

Look at circuit 2 and 3 somethings wrong there and with the videos

Sabrina

Workouts are great! Would love a warmup and cool down eventually if possible :)

Exercise explanations weren't always clear and it was a bit repetitive but still a ver good workout!

Miriam

Day 4: Lower Body  
45-60 seconds rest unless otherwise stated 
Circuit 1:  
- Bulgarian lunges 3 x 10-12 (each side)  
- Banded kneeling stretch 3 x 12-15  
- Squats 1 1/2 rep 3 x 10  
Circuit 2:  
- Step downs 3 x 10 (each side) 
- Slider hamstring curls 3 x 10-12  
- Static glute bridge 3 x 15-30 seconds 
 Circuit 3:  
- Alt lunge - squat 3 x 10  
- Feet elevated  glute bridge 3 x 15
- High knees 3 x 15

-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

Bulgarian lunges

-Get onto your knees with them shoulder width apart and you feet extended directly behind your knees
-With your arms folded at your chest

Kneeling stretch

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Push half way up, lower back down
- Stand up out of squat to full hip extension

1 1/2 Squats

Circuit 1

-Stand on the edge of a low box or step with one foot in the air
-Lower down with the leg on the step until the other foot touches the ground 
-Stand up to full extension

Step downs

-Lay flat on the ground with your hands at your sides and your feet on sliders and hips slightly off the ground
-Raise your hips as your curl your heels towards your butt activating guru hamstrings
-Slide your legs bak out and into the starting position

Slider hamstring curls

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

Feet elevated glute bridge

Circuit 2

-Step back into  reverse lunge with each leg
-After standing back to canter perform a squat

Alternating lunge squat

-Stand with your feet shoulder width apart
- In rapid succession rinse your knee high and to the front back and forth simulating  running in place with high knees

High knees

Circuit 3

W1/D4

Jean

Jenna

Yizelle

W1/D1

Another great workout! Really enjoy this cali program! I didn’t have a box to jump on, so replaced this exercise with step ups.

Sasha

Violeta

It was a little bit challenging, but I nailed it 👌

W1/D2

Really enjoyed this workout- it was tough but doable 💪🏻🔥😍

Not easy 🥵 but I enjoyed it very much.

W1/D3

Loved the P-bar exercises! I don’t have access to p-bars so I just used our dip bars

Kierra

Chris

Fast but very effective workout 💯👍🏻

Stephanie

W2/D1

Katie

Gere Zsanett

W2/D2

It is not the first time in this course that pull up/chin up is mixed up. Meaning you say you want to see a pull up but the explanatory video shows a chin up. Or vice versa. Also, static holds in this workout with reps but no time. 

Otherwise I am a fan of your workouts :)

Sara

The workouts seem so simple yet they’re so effective!

Brooke

W2/D3

Awesome program! Excited to start the next one!

Ilsa

I absolutely love these workouts, no weights and I still feel like my legs are toast at the end of them!  More like this please!!!!

W1/D4

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