Name: Playbook - Taylor Mei - W3/D4 Lower body & Core
Uploaded: 2024-04-01T13:08:26.942Z
Duration: 45 min
Description: W3/D4 Lower body & Core

Aleksandra

Great but tough workout. Feeling good now though!

Great core work out at the end but the timer was set to 10 seconds. I would recommend switching it to 50 seconds if possible so we can use the timer alongside the workout!

Kristi

Verona

I enjoyed the core section and man those hollow bodies and crutches are hard. My neck got the most workout lol smh

Chantell

Gabriel hernández

Vera

The workouts are not always pleasant but I am getting stronger’

Fucking hard loool. Hollow hold finished me

Marielle

Hard but good! I find hollow body quite difficult, I wonder if there are tips to help you get there because I'm not yet strong enough to hold the proper pose

Constantina Markou

That ab finisher was more like a full workout 🤣

Kate

Awesome session to finish off the challenge! Core section was killer!!

Natalie

I really tried getting this done quickly 😔 but it was a great workout!! Really trying to get rid of body fat - but I’m not trying to get to my comp weight. Just a comfortable weight so if I decide to prep it’ll be easier ❤️ it’s just been so frustrating with my weight going up and down. I was telling my coach how frustrating this was yesterday. So she wants me to get some blood work done which is what I’m working on.

Morgan

I loved it !! Thank you, so excited for more to come☺️🙈

Mailin

It was amazing, however no matter how much i try to keep my lower back on the floor during a hollow hold, i still have it arched. I hope there are tips to avoid doing so.

Boso

Helene maria

Just did the core section! I love to add it to other workouts :)

Alyssa

Tough but I’m liking the challenges.  Seeing where I’m really weak!!

Beth

Ariel

It was good for the most part. The Bulgarian shift lunges weren’t the best for my left knee. The hollow body exercises don’t really work for me because my lower back doesn’t stay on the mat.

Alina

We did it!!! 💪🏽 Absolutely loved the Getting Started Program workouts and the finishers and mobility exercises at the end.  I also love love how clear the labels for each day are on the app! My body definitely feels fit and stronger than before!  Looking forward to Calisthenics and Handstands programs 💜

Glenda

Hardcore workout - it's great and I love is so 💪🏽 thanks 🥰

Anna

Yay completed it, but pulled my hamstring 😅 just finished the beginners program. What's best to do next?

Mikayla

omg !! finally i did it … 
please advice some abs workout

Tenchoe

Db sumo squats  3 x 15
Single leg squats  3 x 10 each
Single leg elevated glute bridge  3 x 15

Banded duck walks  3 x 20 
Db banded pulse squats  3 x 15
Tempo step down  3  x 10 each 

Db Bulgarian shift lunges  3 x 12 each 
Db banded deadlifts  3 x 15
Db calf raises  3 x * 21 method 

Core: 2 rounds of 50 sec work and 10 sec rest
90-90 crunches
Oblique heel taps 
Reverse crunch with hip raise 
Straight arm straight leg crunches 
Hollow body hold 
Plank  hold

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

DB sumo Squats

-Stand with a box behind you 
-Elevate one leg out in front of you and then lower yourself to the box on the other leg
- Stand back up using one leg

Single leg box squats

- With one leg elevated onto a box
- Push through your heel raising your hipster the ceiling 
- Keep your opposite leg lifted up
- Engage your glutes at the top 
- Lower back to starting position
- Work both sides

Single Leg Elevated Glute Bridge

Circuit 1

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Banded duck walks

- Stand with feet shoulder width apart, band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Pulse in the bottom of the squat for time or reps

Banded Squat Pulses

- Start by standing on box with one foot off to the side
- Slowly start to lower down and tap the ground
- Push through the stationary foot and return to start
- Work both sides

Tempo Step Downs

Circuit 2

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Shift your body back 
- Push through your front leg to come back up 
- Work both sides

Bulgarian shift lunge

- Begin with dumbbells in each hand and feet hip width apart
- Press hips back and lower dumbbells down until mid to lower shins
- Lift back up to standing and press hips forward

Banded DB Deadlifts

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

DB Calf Raise

Circuit 3

- Don’t pull on your neck
- Engage your core as you come up
- Keep your legs at 90 degrees

90-90 crunches

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Oblique Heel taps

-Lay on your back with your legs elevated 
-Tuck your knees towards your chest and slightly raise your hips off the ground doing a reverse crunch
-Extend your legs back to the starting position

Reverse crunches

- 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

- Keeping your chin tucked 
- 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

Crunches

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

-Get into an elbow plank position 
-Hold for desired time

Plank hold

Core

W3/D4 Lower body & Core

Nikki

Some parts of this workout were hard so a modified a couple things. It was great workout!

Treena

Difficult to navigate from how to video back to workout. Have to go out and back in again. Should be able to swipe from one to the next.

Angela

W1/D1 Upper Body & Core

Never sweated this much in weights sessions 😂

Xizi

Emma rao

W1/D2 Lower body & Mobility

Great! Loved that one. The journey is underway 💪🏻

Good arm workout! Definitely feel the burn

Hope

Great workout. Lats are extremely tight. Not sure how to fix it.

Christine

W1/D3 Upper body & Mobility

Good exercises but to difficult for me. Not enough rest in between sets and too many exercises on the same muscle groups. I couldn’t finish the workout and have to split this workout in two different days

Carine

W1/D4 Lower body & Core

Serena

Nice ! I'm srill on the beginners programme and so far i've noticed I feel more and more confortable so Im encouraged =)

W2/D1 Upper body & Core

Mariya Alexander

Kyla

W2/D2 Lower body & Mobility

Maria Luisa Calderon puente

Rafidah

W2/D3 Upper body & Mobility

Rossbv

You are the first trainer that teaches exactly what I was looking for! I really like combination of strength, cardio, mobility and functionality. You teach variety of movement and I think it’s important for health.

W2/D4 Lower body & Core

Having so much trouble with the push-up variations at the bottom range.

Emma

W3/D1 Upper body & Core

combined Lunges and squat was a challenge ok to start but burns at end of set 😂

W3/D4 Lower body & Core

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