Name: Playbook - Taylor Mei - W2/D1
Uploaded: 2023-01-02T14:10:42.239Z
Duration: 45 min
Description: W2/D1

Sara Ashraf

Made a complete fool of myself doing the dragon pistol squat heel taps cause I kept losing my balance, but this workout got me sweating! Absolutely loved it.

Erika Vanseviciute

Thought it was going to be easier 😅 I'm dyyyiiing!!! But in a very good way haha 💪🔥🔥🔥

Madalena

Was quick yet so effective🔥 added this to my glute day and it was perfect🍑

Kelsey

This was a fun one! Love incorporating box squats into my workouts.

Ariana

Leny

Loved the box thing! Felt improvements each set!

Louise Buijs

A little tip for 🐉 pistol heel tap:use your arms like you’re skiing some sorts for better balance y’all 🧸
#highlightsofmynormalMonday🐝

yangBAE

Loved it.  I can feel my legs getting stronger!

I’m soaked with sweat. Dragon pistol squats need more work 🔥🔥🥲🙏

Anna

Such an awesome workout thank you for always challenging me!💯

Stephanie

Love the dragon pistol squats. Can’t wait to get to the real deal

Brand

Holly

I hated it and i loved it😂🧡 I just fckn hate lunges🤣 but I loved the dragon tap, I think thats what it was called 🙈 something new and fun😊🐉

Mailin

Superset A:  
- DB Bulgarian lunges 3 x 12 (each side)  
- Box jumps 3 x 10  
Superset B:  
- DB walking lunges 3 x 12 (each side)  
- Single leg lateral hops 3 x 12 (each side)  
Superset C:  
- DB squats 3 x 12-15 
- Dragon pistol heel taps 3 x 10 (each side)  
Mobility:  
- Sumo squat WGS x 15 seconds (each side)
- Adductor rocks x 5 (each side)
- Pigeon x 15 seconds (each side)

- 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

-Stand in front of a box 
-Partially squat down and jump up onto the box landing with your full foot on the box
-Stand all the way up once you have landed
-Step down one leg at a time

Box jumps

Superset A

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

- Standing on one leg
- Hop laterally back and forth

Single leg lateral hops

Superset B

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB sumo Squats

- Stand on one leg at the corner of a small box
- Circle your lifted leg from the front of your body to behind your body
- Lower down until you can tap your heel to the floor
- Reverse the movement back to starting position

Dragon pistol heel taps

Superset C

-Get into the bottom of a sumo squat
- Reach above you into the air with one arm and hold position

Sumo Squat w Worlds Greatest Stretch

-Start on one knee with your other leg out to the side and your hands on the ground in front of you
-Rock back towards your foot behind you and back up to the stating position

Adductor Rocks

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

Pigeon

Mobility

W2/D1

This is my second time through this program. I was able to complete all reps with weights and less rest in between. Really cool to see progress being made.

Chelsea

Josh

Miora

W1/D1

Laurie Weiler

W1/D2

Cass

W1/D3

Anna Neumann

W2/D2

Thank you - this series is fun, challenging and strengthening - so in love ❤️

Qsana

Im frustrated because i feel like my bone structure really doesnt allow pistols

W2/D1

Community

More workouts from Taylor Mei