Name: Playbook - Taylor Mei - W2/D3
Uploaded: 2024-04-01T13:08:27.148Z
Duration: 45 min
Description: W2/D3

Saleha

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.

Carissa

Good but I can’t seem to do the last exercise in the last superset due to foot not being flat on floor

Josie

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

Heike

Qsana

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

Louise Buijs

The single pistol squat pulse was kind of hard, especially if my problem was just sitting on my whole sole .. 🙈

Leny

I really struggled with the sitting pistol squat pulses 😫

Anna

This program is so good! 
After this I can now do actual pistol squats! 
I’m so happy and thankful💪🏻❤️

Holly

It was amazing. There was also one new exercise I didn't know yet🤩 I really enjoyed it🙏🏻💜

Mailin

Rachel Efe

Superset A:  
- DB squats 3 x 12-15  
- DB step-ups w/ knee lift 3 x 10 (each side)  
Superset B:  
- Step downs 3 x 10 (each side)  
- Banded wall sit hold 3 x 30 seconds
Superset C:  
- TRX assisted pistol squats 3 x 10 (each side)  
- Pistol squat leg raises 3 x 10 (each side)  
Mobility:  
- 3 point reaches x 3 (each side)
- Lunge hip flexor x 15 seconds (each side)
- Cossack w/ lateral reach x 15 seconds (each side)

- 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

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the back leg up, lifting the knee forward of your body 
- Step down and repeat 
- Work both sides

DB Step Up w/ knee lift

Superset A

- 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

- Place band just above your knees 
- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Banded Wall sit hold

Superset B

- Hold onto TRX, 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

- From a pistol squat position 
- Lift and lower your front leg

Pistol squat leg raises

Superset C

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

3 point reaches

- Get into a low and deep lunge 
- Bend your back leg up and reach around grabbing your foot with the arm on the opposite side of your leg to extend the stretch

Lunge - Hip Flexor

-Get into the bottom of a Cossack squat
-Lean towards your straight leg reaching overhead and grasping your foot to hold the reach

Cossack with lateral reach

Mobility

W2/D3

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

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

Iris

Next day: I am SORE! And I could definitely feel the progression each set. Can’t wait to see the results!

Sophia

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

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

W2/D3

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