Name: Playbook - Taylor Mei - W3/D3: Lower Body
Uploaded: 2024-04-01T13:08:27.946Z
Duration: 45 min
Description: W3/D3: Lower Body

These workouts are great. Easy enough whilst doing it you can enjoy it and complete the routine. Hard enough, you will feel it a few days afterwards ❤️🔥

candice

Yolanda

Ashley

allison

Chris

Fabi

Tegan Sacevich

Follow Along Warm Up
 
Workout: 
A1: Tempo hamstring curls 5 x 12

B1: DB b-stance deadlifts 4 x 10 (each side) 
B2: DB curtsey lunges 4 x 12 (each side) 

C1: Single leg hamstring curls 3 x 15 (no rest between sides) 

D1: BW lateral lunges 3 x 10 (each side) 
D2: Lateral step-ups 3 x 10 (each side)

Core: 
Hanging Tuck leg raises 3 x 10 
Hollow body flutters 3 x 20 (each side) 
Side plank hold 3 x 20 seconds 
Straight arm straight leg crunches 3 x 15 

Follow Along Cool Down

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

(3 sec negative/eccentric with a 1 sec concentric)

Machine Tempo Hamstring Curls

B1: DB b-stance deadlifts 4 x 10 (each side) 
B2: DB curtsey lunges 4 x 12 (each side)

DB B-stance Deadlifts

- 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 Curtsey Lunge

Superset

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

SL Hamstring Curl

D1: BW lateral lunges 3 x 10 (each side) 
D2: Lateral step-ups 3 x 10 (each side)

- Stand with your feet under you 
- Step wide out to one side and lower on that leg into a lateral lunge
- Stand back up and return to the starting position
- Work both sides

BW Lateral Lunges

- Start by standing with one foot elevated on the box to your side
- Push through your heel to stand up on box
- Lifting your bottom leg up , drive the knee up 
- Work both sides

Lateral Step-up w Knee Drive

Hanging Tuck leg raises 3 x 10 
Hollow body flutters 3 x 20 (each side) 
Side plank hold 3 x 20 seconds 
Straight arm straight leg crunches 3 x 15

- 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

- From one elbow, stacked under your shoulder 
- Hold your body tight for time

Side Plank

- With both your arms and legs extended 
- Bring your shoulder off the ground
- Engage your core as you come up
- Lower back down

Straight Arm Straight Leg Crunches

Core

W3/D3: Lower Body

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

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

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

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

Pavallam

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

W3/D1: Lower Body & Core

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/D3: Lower Body

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