Name: Playbook - Taylor Mei - W2/D1
Uploaded: 2024-04-01T13:08:26.840Z
Duration: 45 min
Description: W2/D1

I think I'd probably.. do the cycle again.. hahaha.. it was so hard, especially the single leg box squat and negative dragon pistol

Fatima

Holly

Gonia

Heike

Basia

I got an evening yoga flow class dis do help🐉🤗

yangBAE

WARM-UP:
• Ankle mobilization (1) 1 x 20 sec.
• Ankle mobilization (2)  1 x 20 sec.
• Internal and external ankle rotation  1 x 10 
• Leaning ankle mobility  1 x 10
• Standing leg kicks (front - back)  1 x 10
• Standing leg kicks (side- side)  1 x 10
• Deep sumo squat hold  1 x 20 sec. 
• 90-90 hip openers  1 x 10
• Pigeon 1 x 20 sec. 

WORKOUT: 
A1: BB squats 4 x 8

B1: DB front foot elevated lunges  3 x 12
B2: Single leg box squats 3 x 8 

C1: Jumping step-ups  3 x 12
C2: Modified dragon pistol squat 3 x 15 

D1: Dragon pistol squat hip raise  3 x 10
D2: Dragon pistol squat negatives 3 x 5

E1: Hamstring curls (1 down 2 up) 4 x 12

• Ankle mobilization 1  1 x 20 sec.
• Ankle mobilization 2   1 x 20 sec.
• Internal and external ankle rotation  1 x 10
• Ankle Mobilization -Leaning  1 x 10
• Standing leg kicks (front - back)  1 x 10
• Standing leg kicks (side- side)  1 x 10 
• Deep squat hold  1 x 20 sec.
• 90-90 hip openers  1 x 10
• Pigeon  1 x 20 sec.

Ankle Mobilization (1)

Ankle Mobilization (2)

- Rotate your ankle internally 
- Rotate your ankle externally
- Work both sides

Internal and External Ankle Rotations

Ankle Mobilization - Leaning

- 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)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Kicks (side-side)

- 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

- Get into a low lunge position with the front leg on the ground bent at 90 degrees, back leg extended behind you
- Keep your torso upright

Pigeon

Warm Up

- 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

B1: DB front foot elevated lunges  3 x 12
B2: Single Leg Box Squats 3 x 8

- 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

-Stand with a box behind you 
-Elevate one leg out in front of you and then lower yourself to the box on the other leg
- Stand back up using one leg

Single Leg Box Squats

Superset

C1: Alt jumping step-ups  3 x 12
C2: Modified dragon pistol squat 3 x 15

- With your front foot up on a bench
- Explosively pull your back leg up, lifting your knee forward of your body as you jump off your front leg
- Work both sides

Jumping Step-ups

Modified Dragon Pistol Squat

D1: Dragon pistol squat hip raise  3 x 10
D2: Dragon pistol squat negatives 3 x 5

Dragon Pistol Squat Hip Raise

Dragon Pistol Squat Negatives

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls (2 up 1 down)

W2/D1

Switched those boxed squats to the regular ones, other than that, a bit long, but a great workout!
Struggled a bit with those dragon stand-ups, needed to have an elevation below my butt. Will get there!

Radek

Do you have any suggestions/more tips on the dragon pistol squat lean? I was shocked that I literally tried and tried and couldn’t get up. I don’t know if I’m doing them wrong? 
I loved this workout though, legs are definitely feeling it.

Kierra

The workout was great. May you please explain what difference it makes to point your toes either in or out to the quadriceps?

Aigerim

W1/D1

Thats a long one, but a great one as well! Finding myself leaning forward too much in most of those exercises :c  will get there some day

Love the skill training towards the end!!

I loved it but I had some trouble straightening my leg on the TRX  dragon squat. I just did a pistol squat instead. Any advice would be appreciated!

Beverly

W1/D2

Maru

How heavy weights are you using? Do you change the weights if you repeat the workouts?

W2/D1

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