Name: Playbook - Taylor Mei - W2/D4 Lower body & Core
Uploaded: 2024-04-01T13:08:26.772Z
Duration: 45 min
Description: W2/D4 Lower body & Core

Rossbv

Hope

You are the first trainer that teaches exactly what I was looking for! I really like combination of strength, cardio, mobility and functionality. You teach variety of movement and I think it’s important for health.

Mariya Alexander

I think it needs an explanation for “work up the pyramid and back”

Wyatt

Aleksandra

Julieta olmedo

Jennifer

Proud of myself as managed to do all of these exercises

I agree with others on the single leg wall sits 🥵😮‍💨☠️

Merly

Rodney Scott Carluccio

Single leg w extended leg wall squat was a jump from two leg wall squat . Perhaps the progression could’ve been single leg w bent leg . Appreciate the challenge!

Joanna

Loved this workout. Abs were perfect at the end. Feel the pain!!

Margo

Good as always. Couldn’t quite see some of the exercises in core as it was a bit too zoomed in but I could work it out from the description!

Chelsey

This was probably my fave core so far! Just a heads up- the last 4 videos could use a bit of zooming out. It’s hard to see the exercise well. Loving the changes im seeing and feeling!  🖤🖤

Ciar

Great!! Thank you for helping me grow stronger!

Noelle

Had to modify on the wall sit but that’s ok!!

Beth

These are not easy, but I feel myself getting stronger!

Love the workout! A big push and I couldn’t hold my leg up for 30s, so I did 15s alternating legs. DEADLY. 

I recommend zooming out for some videos to have a better view of what you’re doing. Specially the ab workouts. All around great Get Started Program!

Marielle

Lizzy

Morgan

Angelica

Great! Some of the videos are zoomed in and it’s hard to see positions on just a few!

Whitney

I loved it as always!! My stomach hurts so much right now😭😩 Your workouts fit me so well all the time. It's never not too much but also not too less🙏🏻thank you!!🧡🧚🏻‍♀️

Mailin

Nicole Ben Levi

Ariel

Woooow, my body is feeling the burn on that one 🔥 🔥🥳

Tracy

Carla

Chiars

Overall 5 stars for challenging but some were too hard for me to complete for the full time. The single leg wall holds and the hollow body flutters particularly were quite difficult. I couldn’t do the flutters without my lower back arching on the floor.

Alina

Absolutely amazing! I love your workouts so much

It would be great not to have music in some of the videos

Great! But since this is an app on my phone I sometimes can’t see your arms or legs in the frame. For instance, I couldn’t see the position on your legs in the butterfly crunches.

Yvette

Skekdijebzbwiieb. I don't have better words... The chair.. What the hell... And the core... But so satisfying... The chair 20 seconds.. You are a monster.. Or E.T it's the only possibility..

Noémie

Hard, wasn’t sure how long to rest between reps

Ever

Anna

More breaks and modifications than I’d like but I want to get strong enough to do it all!

Mikayla

Tenchoe

Db heel elevated goblet squat  3 x 15
Banded clamshell with hip raises  3 x 12 each
Alt jumping lunges  3 x 10 each

Banded hip thrusts  3 x 15
Banded glute bridge ladder  3 x 8 
Db curtsy lunge  3 x 12 each 

Db step-up to lunge   3 x 10
Db goblet squat pulses  3 x 10
Alt single leg wall sit hold  3 x 30 sec. 

Core : pyramid ( down and up the ladder )
V-snaps 10 
Starfish crunches 20 
Bicycles 30 
Hollow body flutters 40 
Plank 50 sec.

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

DB Heel Elevated Goblet Squats

- 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

Banded Clamshell Hip Raise

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Atl Jumping Lunges

Circuit 1

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Lower back to starting position

Banded Hip Thrust

- Place the band just above your knees 
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Lower back to starting position 
- Ladder your reps with a pause at the top

Banded Glute Bridge Ladder

- With a dumbbell in each hand, chest up
- Step one leg back behind your opposite leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward
- Work both sides

DB Curtsy lunges

Circuit 2

- Bring one leg up onto the box and push through your heel to stand up
- Bring the other leg up and drive your knee forward, stepping back down with this leg
- Bring the leg on the box back into a reverse lunge 
- Work both sides

Step up, knee lift to lunge

- 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
- Pulsing for time or reps

DB Goblet Squat Pulses

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

Single leg wall sit hold

Circuit 3

- Lay on your back with your arms and legs elevated of the ground
- Raise your legs up and your hands towards your feet in a v-up position

V-snaps

-Lay on your back in a star position 
-Perform a sit up crossing over one hand to the opposite leg
-Lay back to the starting position 
-Work back and forth from side to side

Starfish crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- With your arms extended and your shoulders off the ground
- Alternately bring one leg up and the other down 
- Keep core engaged

Hollow Body Flutters

-Get into an elbow plank position 
-Hold for desired time

Plank hold

Core pyramid

W2/D4 Lower body & Core

Nikki

Some parts of this workout were hard so a modified a couple things. It was great workout!

Treena

Difficult to navigate from how to video back to workout. Have to go out and back in again. Should be able to swipe from one to the next.

Angela

W1/D1 Upper Body & Core

Never sweated this much in weights sessions 😂

Xizi

Emma rao

W1/D2 Lower body & Mobility

Great! Loved that one. The journey is underway 💪🏻

Good arm workout! Definitely feel the burn

Great workout. Lats are extremely tight. Not sure how to fix it.

Christine

W1/D3 Upper body & Mobility

Good exercises but to difficult for me. Not enough rest in between sets and too many exercises on the same muscle groups. I couldn’t finish the workout and have to split this workout in two different days

Carine

W1/D4 Lower body & Core

Serena

Nice ! I'm srill on the beginners programme and so far i've noticed I feel more and more confortable so Im encouraged =)

W2/D1 Upper body & Core

Kyla

W2/D2 Lower body & Mobility

Maria Luisa Calderon puente

Rafidah

W2/D3 Upper body & Mobility

Having so much trouble with the push-up variations at the bottom range.

Emma

W3/D1 Upper body & Core

combined Lunges and squat was a challenge ok to start but burns at end of set 😂

W3/D2 Lower body & Mobility

Verona

W3/D3 Upper body & Mobility

Great but tough workout. Feeling good now though!

Great core work out at the end but the timer was set to 10 seconds. I would recommend switching it to 50 seconds if possible so we can use the timer alongside the workout!

W2/D4 Lower body & Core

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