Name: Playbook - Taylor Mei - W2/D4: Lower Body & Core
Uploaded: 2024-04-01T13:08:26.973Z
Duration: 45 min
Description: W2/D4: Lower Body & Core

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

candice

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

Chris

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

Michelle

Maria

Katie

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


BB Hip Thrusts 5 x 15 

Superset: 
+ DB alt curtsey - reverse lunge  3 x 12 
+ DB deadlifts 3 x 15 

Superset: 
+ DB Bulgarian lunges 3 x 8
+ Bulgarian lunges 3 x 15 

Core: 
+ Leg raises 3 x 15 
+ Biggie smalls 3 x 15 
+ Oblique heel taps 3 x 20
+ Reverse plank hold 3 x 30 sec 
+ 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 mobility 1 x 15 sec  
+ Deep squat hold 1 x 20 sec 
+ Lunge WGS 1 x 20 sec

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- Elevate one foot 
- Lean forward pushing your knee forward of the toes
- Maintaining your heel on the box stretching your ankle
- Work both sides

Leaning Ankle Mobility

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees and feet firmly on the floor
- Push through your heels, driving your hips up 
- Squeeze your glutes at the top before lowering with control 
- Maintaining a neutral spine and core tight throughout the movement

BB Hip Thrust

+ DB alt curtsy - reverse lunge  3 x 12 
+ DB deadlifts 3 x 15

Db Alt curtsy - reverse lunge

DB Deadlifts

Superset

+ DB Bulgarian lunges 3 x 8
+ BW Bulgarian lunges 3 x 15

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Work both sides

DB Bulgarian Lunge

- Stand in front of a box with one foot elevated and back on the box with the other foot firmly on the ground
- Lower your body until your front leg is bent to 90 degrees
- Stand back up to the starting position
- Work both sides

BW Bulgarian Lunge

+ Leg raises 3 x 15 
+ Biggie smalls 3 x 15 
+ Oblique heel taps 3 x 20
+ Reverse plank hold 3 x 30 sec 
+ Plank hold 3 x 30 sec

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lifting your hips slightly off the ground
- Lower them back towards the ground stopping just short of them resting

Lying Leg Raises

- Lay with your legs extended, arms extended overhead
- Pull your knees to your chest, reach your fingers toward your feet, lifting your upper body off the floor
- Lower yourself back and try not to use momentum

Biggie Smalls

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Oblique Heel Taps

- Sit and place your hands on the ground behind you 
- Elevate your body off the ground until it is straight 
- Hold this reverse plank position

Reverse Plank Hold

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank Hold

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 Sit w Forward Reach

- 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/D4: 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! ☄️🌲

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

Kamila

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 ❤️

W1/D3: Upper Body & Cardio

Awesome sauce! Full of all of my favourites ❤️

Laura

Andrea

W1/D4: Lower Body & Core

W2/D1: Full Upper Body & Cardio

Ariel

Josie

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

W2/D2: Lower Body & Core

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/D4: Lower Body & Core

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