Name: Playbook - Taylor Mei - W2/D1: Quads + Glutes + Core
Uploaded: 2024-04-01T13:08:26.843Z
Duration: 45 min
Description: W2/D1: Quads + Glutes + Core

Great workout I can do anywhere and push as hard as I need depending on how the body is feeling that day!

Lenore

Pain all my legs and my back muscles feels 👍

Hssan Moaminah

Warm-up: 
+5-10 min. treadmill walk on incline 
+Leg kicks (front to back) x 5 (each side) 
+Captain Morgans x 5 (each side) 
+Elephants x 5 each side
+Deep squat hold x 20 sec.

WORKOUT:

Superset:
A1: DB front rack squats 3 x 12 
A2: DB reverse lunges 3 x 12 each side 

Superset:
B1: DB Bulgarian lunges 3 x 12 
B2: DB Bulgarian lunge pulses 3 x 10 

Superset:
C1: DB glute bridge 3 x 15 
C2: DB glute bridge pulses 3 x 20 

Core Circuit: 
D1: Low plank reaches 3 x 10 each side
D2: Side plank 3 x 30 seconds each side 
D3: Hollow body circles x 10 each side
D4: Leg raises 3 x 15

+5-10 min. treadmill walk on incline
+Leg kicks (front to back) x 5 each side 
+Captain Morgans x 5 each side 
+Elephants x 5 each side
+Deep squat hold x 20 sec.

Incline Treadmill Walk

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg Kicks (front-back)

Captain Morgans

- 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

Warm Up

A1: DB front rack squats 3 x 12 
A2: DB reverse lunges 3 x 12 each side

DB Front Rack Squats

DB Reverse Lunges

Superset

B1: DB Bulgarian lunges 3 x 12 
B2: DB Bulgarian lunge pulses 3 x 10

- 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

- 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 about half way to perform a pulse
- Push through your heel and stand up
- Work both sides

Bulgarian Lunge Pulses

C1: DB glute bridge 3 x 15 
C2: DB glute bridge pulses 3 x 20

DB Glute Bridge

DB Glute Bridge Pulses

D1: Low plank reaches 3 x 10 each side
D2: Side plank 3 x 30 sec. each side 
D3: Hollow body circles x 10 each side
D4: Leg raises 3 x 15

- 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

- From one elbow, stacked under your shoulder 
- Hold your body tight for time

Side Plank

Hollow Body Leg Circles

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Lying Leg Raises

Core Circuit

W2/D1: Quads + Glutes + Core

Very good workout. I miss alternatives for some exercises with more weight.

Kristina

I loved this workout so much.  It is great to find my excitement for doing exercise again

Kate

Good workout for this powerlifter lol. Not used to getting my heart rate higher!

Jessica

W1/D1: Quads + Glutes + Core

alissa

Adele

W1/D2: Chest + Shoulders + Arms

Would love alternate option for ham floor slides. I used a wall ball under my feet and rolled it up towards my hamstrings.

Christine

Great work out. Modified with some heavier weights & had to do hamstring curl machine. No sliders yet. Legs wobbly 👍
Feeling strong💪

Alethea

W1/D3: Hamstrings + Back + Core

Great workout could do at home. Couldn't do full diamond push ups. Had to go to knees. New challenge for me. Thanks LittleT💪👍

You’re my body type so it was really wasy to copy and emulate your movement. Love the mobility exercises.

Sayaka

Really good 👍🏻 for these lighter workouts that are more rep based or have some cardio intensity - I realise I have quite a bit of experience in the gym so for some exercises I’ve made them a bit harder. Push press became clean and press with a bar and laying incline db flye became a laying incline cable flye 🔥

candice

W2/D2: Chest + Shoulders + Arms

Katie

W2/D3: Hamstrings + Back + Core

Nice, one of my favs because for some reason I love step ups and Bulgarian squats 😂😅💖

W3/D1: Quads + Glutes + Core

Kamila

W3/D2: Chest + Shoulders + Arms

Great workout. Feeling strong. Thank you 💪👏

W3/D3: Hamstrings + Back + Core

So close to finishing finally. Looking forward to being able to start I Can I Will. Inspired! 💪👏❤️

W4/D1: Quads + Glutes + Core

W4/D2: Chest + Shoulders + Arms

Finished!!  This challenge was so good!

Those single leg deadlifts are so hard.  Gotta work on that balance 💪💪

W2/D1: Quads + Glutes + Core

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