Name: Playbook - Taylor Mei - W3/D1: Lower Body & Core
Uploaded: 2024-04-01T13:08:27.845Z
Duration: 45 min
Description: W3/D1: Lower Body & Core

Squat pauses did way more than k expected! Took 10 reps to a different level 🥵❤️‍🔥

allison

Pavallam

I gotta dig deeper a lil more each time😮‍💨 but we're getting there!

Chris

Cool down stretch felt great after this one!

Tegan Sacevich

Cass

Fabi

Follow Along Warm Up

Workout: 
A1: BB pause squats 4 x 10 (2 second pause at the bottom) 

B1: DB walking lunges 3 x 12 (each side) 

C1: Landmine sumo squats 3 x 15 
C2: Banded lunge - kickback 3 x 15 (each side) 

D1: BB hip thrusts 4 x 10 

Core: 
Bicycle crunches 3 x 15 
Leg raises 3 x 15 
Plank seasaw 3 x 10 
Side plank dips 3 x 15 (each side) 

Follow Along Cool Down

BB Pause Squats

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

C1: Landmine sumo squats 3 x 15 
C2: Banded lunge - kickback 3 x 15 (each side)

Landmine Sumo Squats

Banded Lunge - Kickback

Superset

- 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

Bicycle crunches 3 x 15 
Leg raises 3 x 15 
Plank seasaw 3 x 10 
Side plank dips 3 x 15 (each side)

- 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

- 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

- 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

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side Plank Dips

Core

W3/D1: Lower Body & Core

It was amazing, I'm just wondering why the high reps and many sets?

Mariam

Carrie

Tessy

W1/D1: Lower Body & Core

Is there a reasoning for the high reps and sets?

I love seeing how much stronger I’m getting!

It was really good, didn’t manage to do the 3 x core, did only one cause super sore from yesterday

W1/D2: Upper Body

Yolanda

Great, but it was hard 😄
Couldn’t make V-snaps, instead hold my legs up and did crunches. 
Thank you!

Chriska

Very fun work out! 350 calories burnt 🥵

Ella

W1/D3: Lower Body

Am I the only person who took more than the estimated 45min to complete the workout? Still really good!

Cathy

Julia

Silvena

W1/D4: Upper Body

Angelica

Ashley

Janelle

W2/D1: Lower Body & Core

Love a good back day 🤘🏼🔥 the final leg over the back stretch or whatever it’s called felt awesome!

Chelsea Giffin

W2/D2: Upper Body

Had my friend do it with me and we’re both dead!

W2/D3: Lower Body

Katie

Stacy Gustafson

W2/D4: Upper Body

Loved the sequence! The day I can do that many sets of 12 pull-ups I’ll be a happy person! 😊💪

Great workout! I’m definitely going to be feeling this one tomorrow.. and the rest of the week!

W3/D1: Lower Body & Core

Community

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