Name: Playbook - Taylor Mei - W4/D1
Uploaded: 2024-04-01T13:08:26.964Z
Duration: 45 min
Description: W4/D1

Susie

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 
• 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: BB tempo squats 4 x 8
 
B1: DB heels elevated squat pulses  3 x 15
B2: Pistol squats 3 x 8

C1: Landmine squats  3 x 15
C2: Jumping lunge - knee drive 3 x 12

D1: Banded single leg glute bridge  3 x 15
D2: Banded glute bridge abduction 3 x 15

• 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

Warmup

- 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 Tempo Squats

B1: DB heels elevated squat pulses  3 x 15
B2: Pistol squats 3 x 8

DB Heels Elevated Squat Pulses

- Extend arms and one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- Hinge at the hips and lower your butt as close to your heel as possible
- Squeeze your glutes and drive through your heel to stand back up
- Work both sides

Pistol Squats

Superset

C1: Landmine squats  3 x 15
C2: Jumping lunge - knee drive 3 x 12

- Hold the end of the landmine bar in goblet position
- Sit your hips back and down into a squat to parallel
- Drive through your feet to stand back up

Landmine Squats

- From the bottom of lunge position 
- Explosively pull your back knee up and forward of your body as you jump off your front leg
- Work both sides

Jumping Lunge - Knee Drive

D1: Banded single leg glute bridge  3 x 15
D2: Banded glute bridge abduction 3 x 15

Banded Single Leg Glute Bridge

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your hips/glutes up
- Maintaining this glute bridge position 
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge Abductions

W4/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

Gonia

W2/D1

Maru

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

W4/D1

Community

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