Name: Playbook - Taylor Mei - W3/D2
Uploaded: 2024-04-01T13:08:26.947Z
Duration: 45 min
Description: W3/D2

Heike

Susie

Basia

Even if I don't get my dragon at least my pistols are getting so much better. They feel easy now!!

Cindy

yangBAE

Barbara

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. 

WORKOUT:
A1: Leg extensions  4 x 15
A2: Hamstring curls 4 x 15

B1: Jumping Bulgarian lunges  3 x 12
B2: Banded squat jumps 3 x 15

C1: Leg Press (single leg)  3 x 12
C2: DB curtsey lunges  3 x 12

D1: Dragon pistol negatives  3 x 8
D2: Dragon pistol squat leg raises 3 x 12

• 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

A1: Leg extensions  4 x 15
A2: Hamstring curls 4 x 15

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Machine Leg Extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Machine Hamstring Curls

Superset

B1: Jumping Bulgarian lunges  3 x 12
B2: Banded squat jumps 3 x 15

Jumping Bulgarian Lunges

Banded Squat Jumps

C1: Leg Press (single leg)  3 x 12
C2: DB curtsey lunges  3 x 12

- Keeping your back flat against the pad
- Place one foot on the platform 
- Drive through your heel pressing the platform forward
- Bring the platform in with a slow controlled motion
- Work both sides

Leg Press (single leg)

- 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 Lunge

D1: Dragon pistol negatives  3 x 8
D2: Dragon pistol squat leg raises 3 x 12

Dragon Pistol Negatives

Dragon Pistol Squat - Leg Raises

W3/D2

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

Gonia

W2/D1

Maru

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

W3/D2

Community

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