Name: Playbook - Taylor Mei - W4/D1: Lower Body + Core
Uploaded: 2025-01-06T14:40:58.998Z
Duration: 45 min
Description: W4/D1: Lower Body + Core

candice

Yolanda

Chris

Those elevated lunges were tougher than expected!!

Fabi

Follow Along Warm Up

Workout: 
A1: BB squats 4 x 15-12-10-10
  
B1: DB step-up to reverse lunge 3 x 10 (each side)
 
C1: DB goblet squats 3 x 15 
C2: DB front leg elevated lunges 3 x 12 (each side)
 
D1: BB Hip Thrusts 4 x 10
 
Core: 
90-90 crunches 3 x 20 
Reverse crunches 3 x 20 
Plank hold 3 x 1 min 
Leg raises 3 x 15 

Follow Along Cool Down

- Position bar on upper traps (can use foam pad if needed)
- Feet shoulder width feet apart & facing forward
- Pushing your hips back as you lower aiming to hit at least 90 degrees
- Breathe in on the way down, and out on the way up
- Keep core tight

BB Squats

- Bring one leg up onto the box and push through your heel to stand up
- Bring the other leg up and drive your knee forward, stepping back down with this leg
- Bring the leg on the box back into a reverse lunge 
- Work both sides

DB Step-up to Reverse Lunge

C1: DB goblet squats 3 x 15 
C2: DB front leg elevated lunges 3 x 12 (each side)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB Goblet Squats

- Set up in a split stance with your front 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 Front Foot Elevated Lunge

Circuit

- 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

90-90 crunches 3 x 20 
Reverse crunches 3 x 20 
Plank hold 3 x 1 min 
Leg raises 3 x 15

- Keeping your chin tucked, knees bent to 90 degrees and stacked over hips
- 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

90-90 Crunches

- Place your arms extended by your sides 
- Raise your legs off the ground 
- Pull your knees into your chest lifting your hips off the ground
- Lower your hips and extend your legs back out

Reverse Crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank Hold

- 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

Core

W4/D1: Lower Body + Core

Josephine

Steffany Lenis

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

Mariam

W1/D1: Lower Body & Core

Jessica

Kick my bootay! I love your workouts so much! I am getting so strong 💪

Hayden

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

W1/D3: Lower Body

Elaine

W1/D4: Upper Body

Angelica

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

allison

W2/D2: Upper Body

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

W2/D3: Lower Body

Sable

My core is so sore from the day before yesterday! 😂

W2/D4: Upper Body

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

Pavallam

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! 😊💪

W3/D2: Upper Body

My grip was failing today 😮‍💨 great one!

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 ❤️🔥

W3/D3: Lower Body

Another awesome workout! I consider myself to have a strong upper body and since boxing for many years look toned and strong in my arms and back and shoulders. But jeeeez! Months of neglecting my upper body and focussing on predominately legs I was reminded how weak it had become. I had to shut up my ego and opt for lighter weights. Was worth it though, I feel strong now!

W4/D1: Lower Body + Core

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