Name: Playbook - Taylor Mei - W2/D1: Lower Body & Core
Uploaded: 2024-04-01T13:08:27.151Z
Duration: 60 min
Description: W2/D1: Lower Body & Core

Angelica

Ashley

Janelle

When I do the warm ups/cool downs I even do the bit where I sit and smile at the camera at the end 😆

Chelsea

Katie

Was great felt strong and good during movements can tell I have already gotten stronger

Davia-Rae

Fabi

Tegan Sacevich

Follow Along Warm Up
 
Workout: 
A1: BB front squats 5 x 10 - 12

B1: DB front foot elevated lunges 4 x 8-10
 
C1: DB heel elevated goblet squats 4 x 15 
C2: Wall sit hold 4 x 30 seconds
 
D1: Banded glute bridge abductions 4 x 15 
D2: Banded clamshell with hip raise 4 x 15 (each side) 

CORE: 
+Side plank crunches 3 x 15 (each side) 
+Side plank dips 3 x 15 (each side) 
+Low plank reaches 3 x 12 (each side) 
+Plank hold 3 x 30 seconds

Follow Along Cool Down

- Position bar on upper traps (can use foam pad if needed)
- Feet shoulder width feet apart & facing forward
- Pushing your hips back as you lower aiming to hit at least 90 degrees
- Breathe in on the way down, and out on the way up
- Keep core tight

BB Squats

- Set up in a split stance with your front 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 Front Foot Elevated Lunge

C1: DB heel elevated goblet squats 4 x 15 
C2: Wall sit hold 4 x 30 sec

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Heels Elevated Goblet Squats

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit Hold

Superset

D1: Banded glute bridge abductions 4 x 15 
D2: Banded clamshell with hip raise 4 x 15 (each side)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your hips/glutes up
- Maintaining this glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge Abductions

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Raise hips off the floor
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Lower back to starting position and repeat for time or reps
- Work both sides

Banded Clamshell Hip Raise

+Side plank crunches 3 x 15 (each side) 
+Side plank dips 3 x 15 (each side) 
+Low plank reaches 3 x 12 (each side) 
+Plank hold 3 x 30 seconds

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow engaging your obliques
- Work both sides

Side Plank Crunches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side Plank Dips

- Start in an elbow plank position 
- Reach forward with one hand taping the ground at arms length away from you
- Return your elbow to the starting position
- Each side

Low Plank Reaches

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

Plank Hold

Core

W2/D1: Lower Body & Core

It was amazing, I'm just wondering why the high reps and many sets?

Mariam

Carrie

Tessy

W1/D1: Lower Body & Core

Is there a reasoning for the high reps and sets?

I love seeing how much stronger I’m getting!

It was really good, didn’t manage to do the 3 x core, did only one cause super sore from yesterday

W1/D2: Upper Body

Yolanda

Great, but it was hard 😄
Couldn’t make V-snaps, instead hold my legs up and did crunches. 
Thank you!

Chriska

Very fun work out! 350 calories burnt 🥵

Ella

W1/D3: Lower Body

Am I the only person who took more than the estimated 45min to complete the workout? Still really good!

Cathy

Julia

Silvena

W1/D4: Upper Body

Love a good back day 🤘🏼🔥 the final leg over the back stretch or whatever it’s called felt awesome!

Chelsea Giffin

allison

W2/D2: Upper Body

Had my friend do it with me and we’re both dead!

W2/D3: Lower Body

Stacy Gustafson

W2/D4: Upper Body

Squat pauses did way more than k expected! Took 10 reps to a different level 🥵❤️‍🔥

Pavallam

I gotta dig deeper a lil more each time😮‍💨 but we're getting there!

Chris

W3/D1: Lower Body & Core

Loved the sequence! The day I can do that many sets of 12 pull-ups I’ll be a happy person! 😊💪

Great workout! I’m definitely going to be feeling this one tomorrow.. and the rest of the week!

W2/D1: Lower Body & Core

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