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

Saleha

It was challenging but the workouts are becoming easier for me to execute. The program is scaffolded well.

Carissa

Haleigh

Anna Neumann

Heike

In love and the wall sits are getting way more better 😊💪🏻

Like my first real workout in months, I preform so many other sports that I haven’t had time so as a first workout it was awesome!
💪💚

Holly

yangBAE

Loved it! One thing struggle with is really flat feet and problems wobbling side to side on single leg exercises.  At the same time my ROM when flexing my feet comes up just short of getting into position for a good pistol.  My heels come up.  I have exercises for the latter.  What about the former!

Louise

That single leg wall sit is incredible and also I’m dead now

Brand

The one legged wall hold kills! 
This workout was so awesome thanks!😁💪🏻

Mailin

Superset A:  
- DB single leg deadlifts 3 x 12 (each side) 
- DB sumo squat pulses 3 x 15  
Superset B:  
- Box single leg squats 3 x 10 (each side)  
- Banded lunge pulses 3 x 15 (each side)
Superset C:  
- Single leg wall sit hold 3 x 30 seconds (each side)
- DB squat pulses 3 x 15  
Mobility:  
- Sumo squat w/ WGS x 15 seconds (each side)
- Crossover pike stretch x 15 seconds  (each side)
- Standing hip rotations x 10 (each side)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Keeping the dumbbells close to your body
- Lift back up engaging your glutes

Single Legged Deadlift

- Stand in a wide toed out stance 
- Hold a dumbbell in goblet position 
- Lower into a squat and pulse for time or reps

DB Sumo Squat Pulses

Superset A

-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

- From a split stance position, band just above your knees 
- Drop your back knee towards the floor until both knees are bent to 90 degrees
- Push out of your heel to come back up
- Pulsing up and down for time or reps 
- Work both sides

Banded lunge pulses

Superset B

-Get into a wall sit position 
-Elevate one leg out in front of you 
-Hold this position

Single leg wall sit hold

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

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

Crossover Pike Stretch

-Stand on one leg as you raise one knee into the air and rotate your knee externally 
-You can also rotate it externally and to the front

Standing Hip Rotations

Mobility

W2/D2

Katryne

Loved it ! Exactly what I was looking for.. single leg workout

Namrita

My legs are dead, but I also feel some unwelcome tension in my upper back. What am I doing wrong?

Grisha

W1/D1

Angela

This workout humbled me real quick. My legs are shaking. Loved it ♥️

Iris

W1/D2

It was great, I was able to go up in weight more than I expected but at the same time the unilateral work really tested my ankle mobility and single leg strength as expected. Looking to get stronger in these areas soon!

Katie

W1/D3

Those pistol squats totally demolished my legs.  Loved the variation and set combos.  Great workout.

W2/D1

My knees hurt a bit during the pistol squat. Hope it gets better soon.

Sara

Challenging but accessible. I would love to see some mobility exercises to improve the foot flexor.

W2/D2

Community

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