Name: Playbook - Taylor Mei - W2/D2
Uploaded: 2023-02-01T14:28:13.774Z
Duration: 45 min
Description: W2/D2

Maru

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

Basia

Lebeau

such a good activation after a morning outdoor run 🏃🏻‍♀️ #tgif

yangBAE

WARM-UP:
• Ankle mobilization (1) 1 x 20 sec.
• Ankle mobilization (2)  1 x 20 sec.
• Banded 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 reverse lunges 4 x 10

B1: DB deadlift to Bulgarian lunge  3 x 12
B2: Banded clamshell to hip raise 3 x 15

C1: Dragon step-downs  3 x 12
C2: Pistol squat 1 1/2 rep 3 x 5

D1: TRX dragon pistol squat  3 x 8
D2: TRX hamstring curls 3 x 8

E1: Hamstring curls 5 x 15

• Ankle mobilization (1) 1 x 20 sec.
• Ankle mobilization (2)  1 x 20 sec.
• Banded 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

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Extend your legs, stepping back into starting position
- Complete desired reps then repeat on the opposite side

BB Reverse Lunges

B1: DB deadlift to Bulgarian lunge  3 x 12
B2: Banded clamshell to hip raise 3 x 15

DB Deadlift to Bulgarian Lunge

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Raise hips off the floor
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Lower back to starting position and repeat for time or reps
- Work both sides

Banded Clamshell Hip Raise

Superset

C1: Dragon step-downs  3 x 12
C2: Pistol squat 1 1/2 rep 3 x 5

Dragon Step-Downs

Pistol Squat 1 1/2 Rep

D1: TRX dragon pistol squat  3 x 8
D2: TRX hamstring curls 3 x 8

*TRX Assisted Dragon Pistol Squat

*TRX Hamstring Curls

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

Machine Hamstring Curls

W2/D2

Angela

Jason

Elizabeth

W1/D1

OMG - so sweaty - so good - I love your workouts !

The leg drop & lift, TRX pistol squats require next level mobility. But it’s tough enough to challenge  myself and  I feel like I inched a notch higher than where i began. Beautiful feeling post workout thank you little T! Great schedule this.

Sonali

To be honest. In today’s workout I felt very lonely. Although I have profound knowledge in body movement, like dance and Kung fu, some of the exercises were very difficult and I wasn’t sure if I am doing them right. Would be nice to have more detailed explanation. What I should focus on in each exercise and easier versions

W1/D2

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

W2/D1

W3/D1

Susie K

W3/D2

W4/D1

I am just inches from getting a full squat in the dragon. Way better than I expected to get. This is the best leg workouts I've ever had! Makes me really focus on my single leg strength which is helping my imbalances as well!! Thank you so much!!

W2/D2

Community

More workouts from Taylor Mei