Name: Playbook - Taylor Ramsdell - STRONG and ABLE legs!!
Uploaded: 2023-05-22T18:05:03.736Z
Duration: 60 min
Description: STRONG and ABLE legs!!

Lennon Gisclair

What a lower body session🔥🔥🔥
I hope that you will upload new workouts really soon💪🏻

Benito

Kicked my ass and it looks easy on the video

Ruben Perello

Mike West

Pretty good! Please add warm ups or stretches. Please!

Jesse

Breno De Faria

The abs stuff almost killed me! 👍👍👍💦💦💦💦💦

Melina

Added more weight onto the bar for the squats, and closed it out with sprints. So my legs are friggin JELLY! LOVE IT!

Kyle

Stephen

Diijaay

🔥💥 as usual. Fell over 8,000 times on the single leg jumps so I guess I need to work on those. 😂🤷‍♀️

Vanessa

So good! Legs are fried! Fried legs. Makes me want chicken. Wait...wha?

Maria

Still sore from the last workout but had to get it in!! Legs on 🔥 Love being in the lab with Taylor on my own schedule! 💯💥💪🏼

Ashleigh

awesome!! this workout helped kick in the stabilizers !

Fucking brutal!!! I hated every minute of it, but got damn my legs look sexy 😎

It will hurt tomorrow😅
Great sweatout!!🤙🏻

Beni

It’s LEG DAY! Powerful, built, explosive, STRONG legs!

We will start with pause squats then move onto single leg work with split squats and RDL’s. Next we’ll finish off the legs with some jump training. Then it’s on to an ab finisher to wrap up the workout. 

Get in 5 minutes of light cardio to warm up. Stretch the quads, hamstrings, calves and hips to finish.

Stay connected with me on IG! Post vids/photos of you doing the workout! Tag me @taylor_ramsdell and use the #ramsdellstrong hashtag! 💪  I’m looking forward to seeing your work!

Dismount the bar from the rack and stand with feet in squat stance. While keeping torso and back stable, lower body into squat by sitting back into the hips. Attempt to get hips slightly below knees. Keep whole body engaged and hold the bottom position for 2-3 seconds. Continue to keep core tight and flex entire body as you stand up from the bottom position. Repeat for the designated number of reps.

Barbell pause squat (2-3 sec)

Perform designated number of reps on one leg. Switch sides. Repeat exercise on second side.

Stand with dumbbells in hands and feet hip distance apart in lunge stance.  Bend rear knee toward floor while keeping chest up. Front knee should be slightly behind front toes. 

Trainer tip: push front heel firmly into ground on the ascent to fire the hamstring and glutes.

3 sets of 8 reps per leg.

Dumbbell split squats

Perform designated number of reps on one leg. Switch sides. Repeat exercise on second side.

Balance on one leg while holding a dumbbell in the opposite arm. Bring torso forward while raising the lifted leg behind you. Keep your core tight. 

Trainer tip: imagine that there is a straight line from the top of your head to the bottom of the rear foot. Don’t let the line bend as you go perform each rep.

3 sets of 8 reps per leg.

Single leg dumbbell RDL

2 exercises. 4 rounds. Rest between rounds.

Perform designated number of reps on one leg. Switch sides. Repeat exercise on second side.

Balance on one leg. While extending the opposite leg behind you, touch the floor in front of you. With force, drive the back knee forward to perform a single leg jump. Balance on the jumping leg through the entire set.

Single leg floor touch jumps

Think of this as a hip hinge instead of a squat. Reach both arms behind you on the descent as you hinge your hips BACK. Jump up by reaching arms to sky and thrusting hips forward. Land softly. Repeat.

Hinge jumps

Jump circuit

3 exercises. 4 rounds. Rest between rounds.

Old school sit-ups! Lie down face up with knees bent and lift torso up. Touch elbows to knees if you can. Use your core to lift yourself up. Do not pull on your neck.

Sit-ups

Lie face up with legs extended. While keeping feet together, lift straight legs up while lifting chest off the ground. Reach for your toes.

Trainer tip: bend knees so that shins are horizontal with the floor to make this exercise easier.

V-sits

Perform a v-sit by lifting straight legs up while lifting chest and back off the floor. Maintain a stable hold in the flexed position for the designated amount of time.

Trainer tip: bend knees to make this exercise easier.

V-sit hold

Abs circuit

STRONG and ABLE legs!!

That was awesome! I had to modify some of the exercises for my knee pain. It was challenging so I def have more work to do with it.

Dana

Austin

Jimi

Powerful stamina 💥 FULL BODY

Mohammad Ben Essa

Chest/Back/Core 🔥

Matt Burton

Woo! Great change up from my usual stairs workout! Did it outdoors and hunting for good hills and stairs got me to some parts of my hood I don’t get to often! 😅🏃‍♀️

Stairs + Hill runs ⛰😈🔥💪💦

Awesome workout!
Please upload new ones🔥🔥💪🏻

This is a bad ass workout. At 62, proud I can do it. On the 6th week was able to to everything. I think I will continue for another 3- 4 weeks before swapping out. Thanks much.

STRONG and ABLE legs!!

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