Name: Playbook - Taylor Mei - W2/D2: Lower Body & Core
Uploaded: 2024-04-01T13:08:26.890Z
Duration: 45 min
Description: W2/D2: Lower Body & Core

Ariel

Josie

So good. Great burn. Added a 15 min interval cycle right before the cool down.

Michelle

Please keep this collection permanently! This is my third time working through Summer Shred - it’s my favorite series

Audrey

Lower Body Warm-up:  
+ Banded monster walks 1 x 20  
+ Glute bridge marches 1 x 15  
+ Leaning ankle mobility 1 x 15 seconds  
+ Deep squat hold 1 x 20 seconds  
+ Lunge WGS 1 x 20 seconds 

Superset: 
+ BB squats 4 x 12
+ DB front foot elevated lunges 4 x 12

Superset: 
+ BB  banded b-stance hip thrusts 3 x 15 
+ DB sumo squats 3 x 15

Superset: 
+ Step downs 3 x 10 
+ TRX assisted pistol squats 3 x 5 

Core: 
+ Hollow body hold 3 x 30 sec 
+ Butterfly crunches 3 x 20 
+ Straight arm straight leg crunches: 3 x 15 
+ Side plank hold 3 x 30 sec 

Lower Body Cool Down: 
+ Single leg 3 point reaches 1 x 8  
+ Pigeon stretch 1 x 20 seconds  
+ Straddle stretch 1 x 20 seconds  
+ Banded PNF 1 x 15 seconds - 10 second resist

+ Banded monster walks 1 x 20  
+ Glute bridge marches 1 x 15  
+ Leaning ankle mobilization 1 x 15 seconds  
+ Deep squat hold 1 x 20 seconds  
+ Lunge WGS 1 x 20 seconds

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Banded Monster Walk

Glute Bridge Marches

Leaning Ankle Mobilization

- 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

Lunge WGS

Lower Body Warm Up

+ BB squats 4 x 12
+ DB front foot elevated lunges 4 x 12

- 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

Superset

+ BB banded b-stance hip thrusts 3 x 15 
+ DB sumo squats 3 x 15

- Place your upper back on the bench, feet in a B-stance position, banded just above the knees and the bar across your hips
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

BB Banded B-Stance Hip Thrusts

DB Sumo Squats

+ Step Downs 3 x 10 
+ TRX assisted pistol squats 3 x 5

- Stand on the edge of a low box or step with one foot in the air
- Lower down with the leg on the step until the other foot touches the ground 
- Stand up to full extension

Step Downs (low)

*TRX Assisted Pistol Squats

+ Hollow body hold 3 x 30 sec 
+ Butterfly crunches 3 x 20 
+ Straight arm straight leg crunches: 3 x 15 
+ Side plank hold 3 x 30 sec

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow Body Hold

Butterfly Crunches

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight Arm Straight Leg Crunches

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

Side Plank

Core

+ Single leg 3 point reaches 1 x 8  
+ Pigeon stretch 1 x 20 seconds  
+ Straddle stretch 1 x 20 seconds  
+ Banded PNF 1 x 15 seconds - 10 second resist

- Standing on one leg
- Reach down to the three different angles extending your opposite leg back and lifting the knee forward between each point

Single Leg 3 Point Reaches

- 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

- Sit in a straddle position 
- Lean forward between your legs getting as low as possible and stretch

Straddle Stretch

- Place the band under one foot, leg extending up
- Pull the band toward your stretching your leg toward you
- Work both sides

Banded PNF

Lower Body Cool Down

W2/D2: Lower Body & Core

Been a hot minute since I stepped on a treadmill. Great first day !

Kyla

Excellent as always, but particularly enjoyed the cool down. It gave me stretches for the upper body that I hadn’t thought of or used before. Ppl don’t give it enough credit but mobility is super important and a vital part of keeping the body young. Thanks T! ☄️🌲

candice

Symone

W1/D1: Full Upper Body & Cardio

Really solid workout. Working up to doing the full reps, was shaking like a stripper towards the end!

W1/D2: Lower Body & Core

Great. Loved it. I just have a feeling that my left shoulder mobility is not very good. It is a bit forward I guess. Is there anything I can do to improve it?

Paris

Spicier then it looks. Lots of great exercises ❤️

Another banger. Really showed me what I need to work on. Thank you for the workout!

Chris

W1/D3: Upper Body & Cardio

Awesome sauce! Full of all of my favourites ❤️

Laura

Andrea

W1/D4: Lower Body & Core

Katie

W2/D1: Full Upper Body & Cardio

Loved the AMRAP at the end. What a finisher🥵

Really good! That last amprap is so good. The last time I did it tho I missed that you’re supposed to repeat for 15 mins (smh) so this time was MUCH better. Lol

W2/D3: Upper Body & Cardio

Excellent work out! I think I’m going to have to do the whole two weeks again and up the weights a little 🔥🔥🔥

What a great end to this summer shred workout. Going for another 2 week round!

Knees hurt a tiny bit. Have worked them a lot this week. Killer burn. Nice workout. Need to do cardio still.

W2/D2: Lower Body & Core

Community

More workouts from Taylor Mei