Name: Playbook - Taylor Mei - W2/D2
Uploaded: 2024-04-01T13:08:27.050Z
Duration: 45 min
Description: W2/D2

We're getting there! Lil' lower on those pistol squats each time

Chris

Day 2: Lower Body & Mobility 
45-60 seconds rest unless otherwise stated

Circuit 1: 
- Tempo step downs 3 x 10 
- Slider hamstring curls 3 x 15

Circuit 2: 
- Pistol squats 3 x 10 (each side)
- Single leg wall sit hold 3 x 30 sec

Circuit 3: 
-DB tempo squat 3 x 10 
- Assisted pistol squat 3 x 5 (each side) 

Mobility: 
-Anchored pancake stretch 3 x 20 sec
-Cross over pike stretch 3 x 20 sec
-Adductor rocks 3 x 12 (each side)
-Frog stretch 3 x 20 sec (both legs, and single leg) 
-Front leg elevated pigeon stretch 3 x 20 sec

- Tempo step downs 3 x 10 
- Slider hamstring curls 3 x 15

- Start by standing on box with one foot off to the side
- Slowly start to lower down and tap the ground
- Push through the stationary foot and return to start
- Work both sides

Tempo Step Downs

- Lay flat on the ground with your hands at your sides and your feet on sliders and hips slightly off the ground
- Raise your hips as your curl your heels towards your butt activating your hamstrings
- Slide your legs back out to starting position

Slider Hamstring Curls

Circuit 1

- Pistol squats 3 x 10 (each side)
- Single leg wall sit hold 3 x 30 sec

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Work both sides

Pistol Squats

- Place your back against a wall
- Keep one leg bent at 90 degrees, extend opposite leg straight out 
- Hold for time
- Work both sides

Single Leg Wall Sit Hold

Circuit 2

- DB Tempo squat 3 x 10 
- Assisted pistol squat 3 x 5 (each side)

- 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
- 3 seconds down, 1 up

DB Tempo Squats

- Hold onto rings or something similar 
- Extend one leg out in front of you
- Bend your knee and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up

Assisted Pistol Squats

Circuit 3

-Anchored straddle stretch x 20 sec
-Cross over pike stretch  x 20 sec
-Adductor rocks x 12 (each side)
-Frog stretch x 20 sec (both legs, and single leg) 
-Front leg elevated pigeon stretch x 20 sec

- Position your feet into a straddle with your back to the rack
- Hinge forward at the hips, reaching through your legs and pulling yourself toward the rack

Anchored Straddle

- Stand with one foot crossed over the other
- Lean forward at the waist stretching

Crossover Pike 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
- Work both sides

Adductor Rocks

- One leg extended while the other leg is bent 
- Sit back into the stretch

Single Leg Frog Stretch (R)

Single Leg Frog Stretch (L)

- Positioning yourself so that elbows are on the ground and knees are wide
- Sitting into the stretch, opening up your hips

Frog Stretch

- Get into a pigeon stretch position with your front leg elevated
- Work both sides

Front Leg Elevated Pigeon

Mobility

W2/D2

Tuck lever hold 12 reps… what does it mean? 12sec?

Nima

These exercise are deceptive. Made me 😓

Vinay

Wow... those dragon flags are something else. My core couldn't hold it 😅

W1/D1

Totally demolished my legs.  Loved the mobility at the end.

Katie

Mobility. Each time I do one of  your sessions,  I realize how much I need it😂

Luis

W1/D2

A great workout with a nice comprehensive mobility drill. Much appreciation as always!

This workout is a massive jump I agree with the other comment written on this workout.. is it possible to insert a workout to the program to prepare for the pbar work ?

Tova

Do you have any easier progressions for the straddle sit ups? My flexibility let's me down on those

W2/D2

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