Name: Playbook - Taylor Mei - W3/D1
Uploaded: 2024-04-01T13:08:26.936Z
Duration: 45 min
Description: W3/D1

Gonia

Heike

yangBAE

WARM-UP:
• Ankle mobilization (1) 1 x 20 sec.
• Ankle mobilization (2)  1 x 20 sec.
• Banded internal and external ankle rotation  1 x 10 
• Leaning ankle mobility  1 x 10
• Standing leg kicks (front - back)  1 x 10
• Standing leg kicks (side- side)  1 x 10
• Deep sumo squat hold  1 x 20 sec. 
• 90-90 hip openers  1 x 10
• Pigeon 1 x 20 sec. 

WORKOUT: 

A1: BB box squats 4 x 12

B1: DB rear foot elevated lunges  3 x 8
B2: BW rear foot elevated lunges 3 x 15
 
C1: Elevated dragon pistol squats  3 x 5
C2: Dragon pistol reaches 3 x 10

D1: Single leg extensions  3 x 12
D2: Alt jumping lunges 3 x 15

WARM-UP:
• Ankle mobilization (1) 1 x 20 sec.
• Ankle mobilization (2)  1 x 20 sec.
• Internal and external ankle rotation  1 x 10 
• Ankle Mobilization - Leaning  1 x 10
• Standing leg kicks (front - back)  1 x 10
• Standing leg kicks (side- side)  1 x 10
• Deep squat hold  1 x 20 sec. 
• 90-90 hip openers  1 x 10
• Pigeon 1 x 20 sec.

Ankle Mobilization (1)

Ankle Mobilization (2)

- Rotate your ankle internally 
- Rotate your ankle externally
- Work both sides

Internal and External Ankle Rotations

Ankle Mobilization - Leaning

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Leg Kicks (front-back)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Leg Kicks (side-side)

- 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

- Sit on the ground with one leg out front bent at 90 degrees and the other to the side at 90  degrees
- Pivot on your butt rotating knees and your body 180 degrees and your knees in opposite 90’s

90-90 Hip Openers

- 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

Warm Up

BB Box Squats

B1: DB rear foot elevated lunges  3 x 8
B2: BW rear foot elevated lunges 3 x 15

- Set up in a split stance with your back foot elevated on a plate/plates
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top
- Work both sides

DB Rear Foot Elevated Lunge

BW Rear Foot Elevated Lunges

Superset

C1: Elevated dragon pistol squats  3 x 5
C2: Dragon pistol reaches 3 x 10

Elevated Dragon Pistol Squats

Dragon Pistol Reaches

D1: Single leg extensions  3 x 12
D2: Alt jumping lunges 3 x 15

- Sit on the machine with the pad at the bottom of your shin 
- Extend your working leg engaging your quad
- Pause at the top and lower slowly
- Complete desired reps then repeat on the opposite leg

Machine Leg Extensions (single leg)

- 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

Alt Jumping Lunges

W3/D1

Switched those boxed squats to the regular ones, other than that, a bit long, but a great workout!
Struggled a bit with those dragon stand-ups, needed to have an elevation below my butt. Will get there!

Radek

Do you have any suggestions/more tips on the dragon pistol squat lean? I was shocked that I literally tried and tried and couldn’t get up. I don’t know if I’m doing them wrong? 
I loved this workout though, legs are definitely feeling it.

Kierra

The workout was great. May you please explain what difference it makes to point your toes either in or out to the quadriceps?

Aigerim

W1/D1

Thats a long one, but a great one as well! Finding myself leaning forward too much in most of those exercises :c  will get there some day

Love the skill training towards the end!!

I loved it but I had some trouble straightening my leg on the TRX  dragon squat. I just did a pistol squat instead. Any advice would be appreciated!

Beverly

W1/D2

I think I'd probably.. do the cycle again.. hahaha.. it was so hard, especially the single leg box squat and negative dragon pistol

Fatima

Holly

W2/D1

Maru

How heavy weights are you using? Do you change the weights if you repeat the workouts?

W3/D1

Community

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