Name: Playbook - Taylor Mei - W4/D4
Uploaded: 2024-04-01T13:08:27.966Z
Duration: 45 min
Description: W4/D4

Need that calisthenics v3 ;).  Great time and progress doing another month of this but I think it's time switch it up until v3 is out.  (Nudge nudge wink wink 😉)

Shane

Amazing and feels much better doing a second time through.  Getting better with the moves but damn my hips and hamstrings will not loosen.  We need a Cali v3 soon ;)

Day 4: Lower Body & Core 
45-60 seconds rest unless otherwise stated 

Circuit 1: 
- Jumping step-ups 3 x 12 (each side) 
- Pistol squats 3 x 8 (each side) 
- Reverse burpee 3 x 10 

Circuit 2: 
- Box jumps 3 x 10-12 
- Shrimp squats 3 x 8 (each side) 
- Bulgarian lunges 3 x 10 (each side) 

Circuit 3: 
- Banded kneeling sissy squats 3 x 10 
- Nordic hamstring curls 3 x 10 

Core: 
- Hollow body flutters 2 x 100 
- Hollow body rockers 2 x 20 
- Superman hold  2x 30 seconds 
- Mountain climbers  2x 50 (each side)
- Straight arm straight leg crunches 2 x 20

- Jumping step-ups 3 x 12 (each side) 
- Pistol squats 3 x 8 (each side) 
- Reverse burpee 3 x 10

- With your front foot up on a bench
- Explosively pull your back leg up, lifting your knee forward of your body as you jump off your front leg
- Work both sides

Jumping Step-ups

- 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

- Begin standing up 
- Bend the knees, in a controlled motion, lower your glutes all the way to the floor 
- Roll onto your back, bringing your knees toward your face 
- Use momentum to come forward, landing on your feet 
- Rise to standing and jump

Reverse Burpees

Circuit 1

- Box jumps 3 x 10-12 
- Shrimp squats 3 x 8 (each side) 
- Bulgarian lunges 3 x 10 (each side)

- Stand in front of a box 
- Partially squat down and jump up onto the box landing with your full foot on the box
- Stand all the way up once you have landed
- Step down one leg at a time

Box Jumps

- Bend one knee
- Squat down until you touch your knee to the floor
- Stand back up

Shrimp Squats

- Stand in front of a box with one foot elevated and back on the box with the other foot firmly on the ground
- Lower your body until your front leg is bent to 90 degrees
- Stand back up to the starting position
- Work both sides

BW Bulgarian Lunge

Circuit 2

- Banded kneeling sissy squats 3 x 10 
- Nordic hamstring curls 3 x 10

- Hold a band for assistance
- From a kneeling position, maintaining a tight core throughout the movement
- Lean your torso back, bringing your glutes toward your heels
- Rise back up to starting

Band Assisted Kneeling Sissy Squats

- Perform Nordic hamstring curls by beginning in a kneeling position with your ankles secured
- Carefully lower your body toward the floor
- Catch yourself with your hands before squeezing your hamstrings to lift your bodyweight up to starting position

Nordic Hamstring Curls

Circuit 3

- Hollow body flutters 2 x 100 
- Hollow body rockers 2 x 20 
- Superman hold  2x 30 seconds 
- Mountain climbers  2x 50 (each side)
- Straight arm straight leg crunches 2 x 20

- 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

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

Hollow Body Rockers

- Lay on your stomach with your arms extended overhead 
- Activate your lower back/glutes and raise your legs along with your arms off the ground
- Hold for desired time

Superman Hold

- Keep your hands underneath your shoulders
- Bring one knee forward followed by the other
- Keep your hips squared

Mountain Climbers

- 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

W4/D4

Tuck lever hold 12 reps… what does it mean? 12sec?

Nima

These exercise are deceptive. Made me 😓

Vinay

Wow... those dragon flags are something else. My core couldn't hold it 😅

Chris

W1/D1

Totally demolished my legs.  Loved the mobility at the end.

Katie

Mobility. Each time I do one of  your sessions,  I realize how much I need it😂

Luis

W1/D2

A great workout with a nice comprehensive mobility drill. Much appreciation as always!

This workout is a massive jump I agree with the other comment written on this workout.. is it possible to insert a workout to the program to prepare for the pbar work ?

Tova

Do you have any easier progressions for the straddle sit ups? My flexibility let's me down on those

W4/D4

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