Name: Playbook - Taylor Mei - W2/D1: Quads & Glutes + Core
Uploaded: 2024-04-01T13:08:26.760Z
Duration: 45 min
Description: W2/D1: Quads & Glutes + Core

Great workout! I'm getting in shape after a couple months of doing your exercises. I'm able to finally complete them ❤️

Hayden

Megan

I do 2 rounds till I'm more in shape 😆

Aleksandra

alisha

Yolanda

Rodney Scott Carluccio

Warm-up:  
• Air skipping 1 min. 
• Runners stretch x 8 (each side)  
• Elephants x 8 (each side)  
• Deep squat hold x 20 sec. 
• 90-90 hip openers x 5 (each side)  
• Weighted butterfly pulses x 10 
 
Workout:  
• DB Bulgarian lunges 3 x 12 (each side)  
• DB goblet squats 3 x 15
  
• DB step-ups 3 x 10 (each side, glute focused)  
• DB front squats 3 x 12
  
• DB glute bridge pyramid 1 x 8 (1 glute bridge, 1 second hold, 2 glute bridges, 2 second hold  etc than back down)
  
• DB donkey kicks 3 x 15 (each side)  
• DB fire hydrants 3 x 15 (each side)  

Core:  
• DB reverse crunches 3 x 15  
• Frog crunches 3 x 15  
• Bicycle crunches 3 x 15 (each side)  
• Side plank dips 3 x 30 sec.  

Cool down:  
• Lunge complex x 30 sec. each position  
• Straddle compression x 30sec.  
• Pike compression x 30 sec.  
• Standing quad stretch x 30 sec.  
• Deep squat hold x 30 sec.

• Air skipping 1 min. 
• Runners stretch x 8 (each side)  
• Elephants x 8 (each side)  
• Deep squat hold x 20 sec. 
• 90-90 hip openers x 5 (each side)  
• Weighted butterfly pulses x 10

Air Skipping

-Lay on the ground and extend one leg straight
-Bring one leg up, holding it against your body for a deep stretch
-Repeat on the other side

Runners Stretch

- Stand in a stagger stance 
- Hinge at the waist and bend the back leg slightly as you swing your arms forward in an elephant trunk manner
- Work both sides

Elephants

- Hold onto the rack/rig for stability if you need to
- Shoot your hips back and down into a deep squat position
- Hold

Deep Squat Hold

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating knees and your body 180 degrees and your knees in opposite 90’s

90-90 Hip Openers

Weighted Butterfly Pulses

Warm-Up

• DB Bulgarian lunges 3 x 12 (each side)  
• DB goblet squats 3 x 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

DB Bulgarian Lunge

- 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

DB Goblet Squats

Superset

• DB step-ups 3 x 10 (each side, glute focused)  
• DB front squats 3 x 12

DB Front Squat

DB Glute Focused Step-Ups

DB glute bridge pyramid 1 x 8 (1 glute bridge, 1 second hold, 2 glute bridges, 2 second hold etc.. than back down)

DB Glute Pryamid

• DB donkey kicks 3 x 15 (each side)  
• DB fire hydrants 3 x 15 (each side)

DB Donkey Kicks

DB Fire Hydrants

• DB reverse crunches 3 x 15  
• Frog crunches 3 x 15  
• Bicycle crunches 3 x 15 (each side)  
• Side plank dips 3 x 30 sec.

DB Reverse Crunches

-Lying on the floor, open your legs out wide with the souls of your feet touching 
-With your hands supporting neck, lift from your core to perform a crunch

Frog Crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle 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

Core

• Lunge complex x 30 sec. each position  
• Straddle compression x 30sec.  
• Pike compression x 30 sec.  
• Standing quad stretch x 30 sec.  
• Deep squat hold x 30 sec.

- Follow the stretches in the video for a lunge stretching sequence 
- Work both sides

Lunge Complex

- Stand with your feet wide
- Hinge forward at the waist bringing your head between your legs and hold to stretch

Straddle Compression

- Stand with your feet together 
- Lean forward as far as you can placing your head on your legs

Pike Compression (standing)

-Standing tall, bring one foot up to reach your hand behind you, performing a quad stretch 
-Repeat on the other side

Standing Quad Stretch

Cooldown

W2/D1: Quads & Glutes + Core

Thank you! I definitely felt those core exercises 🥵

Yesenia

It was amazing and I could only do 2 rounds 😄

I've been doing one round till I get more in shape.. love it! Obsessed with the app like it's my life now

W1/D1: Quads & Glutes + Core

Hope

W1/D2: Back + Shoulders

Loved this workout! Just the right amount of challenge.

Sara Haynes

W1/D3: Hamstrings & Glutes

Great workout. Couldn't go more than one round this time

W1/D4: Chest & Arms + Core

I went lighter on the weights so I could do all 3 rounds. Just trying to figure out that sweet spot. My body has changed SO MUCH in 3mo

W2/D1: Quads & Glutes + Core

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