Name: Playbook - Taylor Mei - W1/D4
Uploaded: 2023-01-02T14:10:42.280Z
Duration: 45 min
Description: W1/D4

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

Holly

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

Hard for beginner. I was already fit and I did workout any problem but hard enough for a great workout.

André

A great start to the basics. Where can you get the bar equipment used in the videos?

C'hantell

Harder than I thought it would be! It was a great arm day full of basics I've been needing. 🤘

Ellie

W1/D1

I didnt enjoy this one as much as yesterday. It was still great! The hamstring curls are hard to accomplish wothout sliders and finding an alternative wasn't great while at the gym. Everything else was fun and solid basics!

Total killer! After weight training for months, I am completely humbled by these body weight movements 😂💪

Amber

W1/D2

Good workout!! Just wish there were some alternatives to the inverted row and self spotting pull ups. Also some wrist-friendly alternatives as well!

Alexandria

I am really loving your workouts! So far I am seeing more progress with your programs than any others I’ve tried on this app so far—exciting! :) I’m looking forward to see how week two goes! 😄

Denise

W1/D3

Fast but very effective workout 💯👍🏻

Stephanie

a workout specific warm up would be great! if that’s possible on here

It was amazing 🥰but I've noticed some issues. The very first clip won't show 🙈! 

And can you suggest a good alternative to P-Bar shoulder shrugs? 

Thank you💜💫!

W2/D1

Such a fast and effective workout!👍🏻

Jasmine

Inez

W2/D2

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

Brooke

Static pull up holds - 10 reps?
Time limit instead?

Millie

W2/D3

Great! Just a heads up the last exercise - body weight squats - say 15 minutes per set, not sure if that’s on purpose lol

The last body weight squat exercise says minutes instead of reps FYI

W1/D4

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