Name: Playbook - Taylor Mei - W4/D3: Lower Body
Uploaded: 2024-04-01T13:08:27.983Z
Duration: 45 min
Description: W4/D3: Lower Body

Great, feel good now but I know the hammies will be screaming later 🥴😅

candice

Fabi

Chris

Follow Along Warm Up

Workout: 
A1: BB deadlifts 4 x 15-12-12-10

B1: DB walking lunges 3 x 12-15 (each side) 
B2: Banded glute kickbacks 3 x 15 (each side)
B3: Banded glute abduction 3 x 15 (each side)
 
C1: Hamstring curls 4 x 15
 
D1: DB Bulgarian lunges 3 x 10

Core: 
Seated tucks 3 x 20 
Leg raises 3 x 20 
Crunches 3 x 20 
V-snaps 3 x 15 
Plank hold 3 x 1 minute
 
Follow Along Cool Down

BB Deadlifts

B1: DB walking lunges 3 x 12-15 (each side) 
B2: Banded glute kickbacks 3 x 15 (each side)
B3: Banded glute abduction 3 x 15 (each side)

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

DB Walking Lunges

- From your hands and knees, band just above your knees 
- Extend one leg behind you
- Lift and lower your working leg , squeezing your glutes 
- Work both sides

Banded Glute Kickback

- 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

Circuit

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

Machine Hamstring Curls

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up
- Work both sides

DB Bulgarian Lunge

Seated tucks 3 x 20 
Leg raises 3 x 20 
Crunches 3 x 20 
V-snaps 3 x 15 
Plank hold 3 x 1 minute

- Sit on your butt with your legs together and slightly elevated ff the ground
- With your hands on the ground for stability tuck your knees towards your chest
- Extend your legs back out to the starting position

Seated Tucks

- 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

- 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

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling and raise your upper body off the floor
- Lower yourself back down

V-snaps

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

Plank Hold

Core

W4/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

Yolanda

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

Ashley

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

allison

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!

W4/D3: Lower Body

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