Name: Playbook - Taylor Mei - W2/D4
Uploaded: 2024-04-01T13:08:27.161Z
Duration: 45 min
Description: W2/D4

Love as always! I liked the longer core session at the end

Karla

Day 4: Lower Body & Core 
45-60 seconds rest unless otherwise stated 

Circuit 1: 
- Banded kneeling sissy squats 3 x 10  
- Dragon pistol heel taps 3 x 5 (each side) 

Circuit 2: 
- Alt lunge - lateral lunge 3 x 12 (each side) 
- DB step-up w knee drive 3 x 12 (each side) 


Circuit 3: 
- Shrimp squats 3 x 10 (each side) 
- Feet elevated glute bridges 3 x 15 (each side) 


Core: 
- Hanging tuck leg raises 3 x 12 
- Hollow body flutters 3 x 50 (each side)
- Low plank reaches 3 x 15 (each side) 
- Plank sea saw 3 x 12 
- 90-90 crunches 3 x 20

- Banded kneeling sissy squats 3 x 10  
- Dragon pistol heel tap 3 x 5 (each side)

- Hold a band for assistance
- From a kneeling position, maintaining a tight core throughout the movement
- Lean your torso back, bringing your glutes toward your heels
- Rise back up to starting

Band Assisted Kneeling Sissy Squats

- Stand on one leg at the corner of a small box
- Circle your lifted leg from the front of your body to behind your body
- Lower down until you can tap your heel to the floor
- Reverse the movement back to starting position
- Work both sides

Dragon Pistol Heel Tap

Circuit 1

- DB Alt lunge 3 x 12 (each side) 
- DB step-up w knee drive  3 x 12 (each side)

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Switch legs and repeat sequence

DB Alt Lunges

- 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 Drive

Circuit 2

- Shrimp squats 3 x 10 (each side) 
- Feet elevated glute bridges 3 x 15 (each side)

- Bend one knee
- Squat down until your knee touches the floor
- Stand back up
- Work both sides

Shrimp Squats

- Place your feet flat on an elevated object 
- Raise your hips off the ground doing glute bridges

Feet Elevated Glute Bridge

Circuit 3

- Hanging tuck leg raises 3 x 12 
- Hollow body flutters 3 x 50 
- Low plank reaches 3 x 15 (each side) 
- Plank seasaw 3 x 12 
- 90-90 crunches 3 x 20

- Hang from a bar
- Tuck your knees up in a controlled manner

Hanging Tuck Leg Raises

- 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

- Start in an elbow plank position 
- Reach forward with one hand taping the ground at arms length away from you
- Return your elbow to the starting position
- Each side

Low Plank Reaches

- Start in a low plank position, core tight throughout the movement 
- Take small steps backward until you are in and extended low plank position 
- Take small steps back to starting position 
- Repeat for time or reps

Plank Seesaw

- Keeping your chin tucked, knees bent to 90 degrees and stacked over hips
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

90-90 Crunches

Core

W2/D4

Tuck lever hold 12 reps… what does it mean? 12sec?

Nima

These exercise are deceptive. Made me 😓

Vinay

Wow... those dragon flags are something else. My core couldn't hold it 😅

Chris

W1/D1

Totally demolished my legs.  Loved the mobility at the end.

Katie

Mobility. Each time I do one of  your sessions,  I realize how much I need it😂

Luis

W1/D2

A great workout with a nice comprehensive mobility drill. Much appreciation as always!

This workout is a massive jump I agree with the other comment written on this workout.. is it possible to insert a workout to the program to prepare for the pbar work ?

Tova

Do you have any easier progressions for the straddle sit ups? My flexibility let's me down on those

Jana

W1/D3

Hardest non-weight leg workout I've ever done. I've got work to do😤

Stephanie

Love!!! Right at my level just pushing me out of my comfort zone 🙂

W1/D4

Sharmaine

Darshan

W2/D1

We're getting there! Lil' lower on those pistol squats each time

W2/D2

loved the exercises! many new ones 🫱🏼‍🫲🏽

Anna Neumann

W2/D3

W3/D1

W3/D2

W3/D3

W3/D4

Wowza.  Would never had thought I could do that workout a month ago.  Progress!  Keep it up everyone!

Shane

W4/D1

W4/D2

It was hard, but refreshing at the same time...some of the exercises I can't really do yet, but felling stronger 💪

Maddie

W4/D3

Need that calisthenics v3 ;).  Great time and progress doing another month of this but I think it's time switch it up until v3 is out.  (Nudge nudge wink wink 😉)

Amazing and feels much better doing a second time through.  Getting better with the moves but damn my hips and hamstrings will not loosen.  We need a Cali v3 soon ;)

W2/D4

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