Name: Playbook - Melissa Alcantara - W1/D3 Recovery
Uploaded: 2022-10-05T19:11:16.833Z
Duration: 30 min
Description: W1/D3 Recovery

Love this. Trying to do it daily as I have very tight hips and lower back issues

Rebecca

Amanda

Gabrielle

Brooke

It feels amazing for those sore muscles. 🥰 Thank you.

Andrea

Westley

Daniela

best stretching cool down after two intense workouts 🙌🏽

Priscilla 

yuri

Chandana

This was great. I might need to add it to the end of every workout.

Katie

Taylor

My body was calling for this thank you!!!

Audrey

Samxmuz

Alisha

Musonda

Lacey

July

Tirsa

Kayla

Allison

Ahhh this felt so good!!! My body has been so tired (feeling strong, but tired), and this was the perfect recovery after switching days due to travel and gym closures 💪☀️💛

This really helped those sore muscles of mine… 
So just what I needed !! 👊🏾

Zindzi

Yokaira

Recovery day every morning? Sounds about right! Loved it

Fior

Hacía tiempo que no hacía estas cosas y me ha sentado genial

Marta

Leann

Loved the deep stretch and relaxation🌺

Ayesha

It was great I definitely needed this 💖

Melanie Maldonado

Ivana

Completed this after today Day 4 and much needed 😏

Mkaz

Day 3 👏🏼 definitely needed that.😊

Marisa Sanchez

🧘🏻‍♀️🧘🏻‍♀️🧘🏻‍♀️

Kelsey

Agnes

Sabrina

I am day behind. Was not feeling good yesterday but this was amazing! Very helpful and will definitely do this one often

Michelle Andrews

Me.R

Lisa

Mayra

Beth

Just what I needed ! 💜💜 thank you Mel.

Mina Abdurahman

Recovery day feels so well deserved after a few tough workouts

Gella

After the last two days this stretch felt awesome

Danielle

Feeling relaxed🧘🏽‍♀️ 🧎🏾‍♀️

Carmen

Much needed after the first two days 🤤

Alani

Lexi

Great rest day! After being extra sore front then first two days and then taking a road trip this stretch was what was needed!

Malaika

W1/D3 Recovery

Maria Bello

Alycia

Ceirra Tennant

W1/D1 Squats + Abs

LOVELOVELOVE this 
Upper Body Strength workout!🏋🏾‍♂️✨💫
On my TOP 5 all time “Alcantara trainings”🎉!
Keepin’ it
Real!!!
#warriorSTATS🥷🏽

Dolores “Doe” Restrepo Macias

Emily

W1/D2 FTGM Upper Body Strength

Going to do this all again! With heavier weights and a bigger understanding of the plan!

Yajaira

W1/D4 Chest + Arms

Gaelle

I hate you right now but I’ll do it again tomorrow & every other day to get stronger 💪

Renee

W1/D5 Jumpman 23

Rosa

Kurstein

Joyce

W1/D6 Recovery

Alisa

W1/D7 Deadlifts + Back

Holly

Complicated to jump in an apartment :/ thus could not dot exactly the moves

chloé

W2/D1 FTGM Cardio & Abs

W2/D2 Legs + Shoulders

Anna

W2/D3 Recovery

Andreea

Danielle S

W2/D4 Back + Abs

W2/D5 FTGM Upper Body & Abs

W2/D6 Recovery

Si Elliott

W2/D7 Squats + Arms

Joei

Hannah

Ileisha

W3/D1 Arms + Shoulders

Alana

W3/D2 FTGM Booty Igniter + Only Bands Twerkout

Thomisha

I did it in a dress to have no excusses. ✨

W3/D3 Recovery

Danielle Richardson

W3/D4 Squats + Abs

TOUGHHHH MY WHOLE BODY IS ON 🔥🔥🔥🔥🔥🔥

W3/D5 FTGM Abs Finisher + Total Body Bands & Dumbbells

Paola

W3/D6 Recovery

W3/D7 Deadlifts + Back + Chest

Palmira

April Fulton

W3/Extra Credit

I fell waaaaaaaay off. But I’m back and I miss this 😮‍💨

India

W4/D1 Squats + Shoulders

A great burnout! I felt it everyhwere i mean all
Over 🔥🔥🔥🔥!!!

Teresa

W4/D2 FTGM Total Body Pump You Up!

I feel like this was perfect for the day and I feel much less tight

Morgan

I did this while my kid played soccer. Very relaxing !

W4/D3 Recovery

W4/D4 Chest + Arms (charms)

Hana Kulović

Woah….mel I pushed myself..thanks to u thank u 🔥🔥 I can’t walk lol

W4/D5 FTGM Muscle Legs

This was so good after deadlifts and back workout 👍

Antonia

W4/D6 Recovery

Natalie

W4/D7 Deadlift + Back

W4/Extra Credit

I feel exhausted and my abs are sooorre from the last few days after getting back to it. Lucky we had those rest days

W5/D1 Squats + Abs

THIS WAS RIGHT HERE IS MY CURRENT JAMMM :
Follow Along Sprints💯❤️!

#metabolic
#gamechanger👑

Thank you for pushing me on the sprints Melissa. I felt like u was there with me !!! And it helped me And pushed me I didn’t think I could do it! ✨❤️

🏃🏽‍♀️🏃🏽‍♀️🏃🏽‍♀️🔥🔥🔥

W5/D2 Booty Igniter + Follow-along Sprints

Great! Inner thighs so sore from the 100 back squats and abductor machine but I’m gettin through it

Colleen

W5/D3 Recovery

W5/D4 Chest + Shoulders + Triceps

I’m worried about shin splints but I hit 10 speed on the treadmill with the sprints!! So happy!!

W5/D5 FTGM Full Body with Equipment + Follow-along Sprints

Cindy

I’m sick so this is the perfect body warm up/stretch for the stiff and achy muscles.

Taija

W5/D6 Recovery

Alesia

W5/D7 Legs + Back

W5/Extra Credit

W6/D1 Squats + Abs

Had so much fun I think I’m getting stronger 😆😆

Rita

W6/D2 FTGM Upper Body

Delores

Josie

W6/D3 Recovery

I had a hard time getting equipment but I had a good workout anyways

It took me 100 minutes to finished 100 push ups, but I did it 👏🏻💪🏻🔥. First workout after 3 weeks of not being able to do anything, but guess what, muscles remembered everything 👏🏻👏🏻👏🏻💪🏻💯🔥.

W6/D4 Chest + Arms

I love these! Mel is so funny! And I’m exhausted.

W6/D5 Jumpman 23

W6/D6 Recovery

Brutal and this was my leftover workout 🫣💪🏻🔥

I deadlifted a record! Paying attention to that has been rewarding! A long way to go though.

W6/D7 Deadlifts + Back

Thankful & Grateful, like you said Mel 🙏🏻👏🏻💪🏻🔥

Marissa

Why were my abs shot by the second workout😂😅

W7/D1 FTGM Cardio & Abs

Tania

Dallas

W7/D2 Legs + Shoulders

W7/D3 Recovery

Biggest problem today was my grip strength. Felt like I could do more weight but my hands and wrists were buggin, with or without gloves. Other than that it was a great workout/sequence!

W1/D3 Recovery

Community

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