Name: Playbook - Melissa Alcantara - W1/D2 Legs
Uploaded: 2023-12-22T18:41:39.402Z
Duration: 60 min
Description: W1/D2 Legs

Abby

Stephanie

Virginia

Mary

Tanika Whiting

Laura Baxter

Amber

Allison

It was great! I couldn’t do the squads however as I have plica knee syndrome. Do you have recommendations for people with such mobility issues?

Aðalheiður

Maria

Raluca Maria

It was good I’m happy to be getting back in shape. I also like that you repeat the form

Nina

Indhira Coradin

Joanne

Amaia

Jaida Vega

Shann

Kendra

Chimena

Seriously tough workout. I’m so sore already 😅👌

Gianna

This was really challenging but I loved it! Thanks

Monica

Jill

Diane 

After a year off, these workouts are 100% effective Fire 🔥

Yael

Madeline

Jessica

On fire !!❤️❤️❤️❤️🔥🔥🔥

Amanda

Nadia Arreola

Shakes legs with this one 😮‍💨 lol

Kirsty

Jeanny

Tiffany Dawn

Ouchie… the backs of my thighs are on fire…

Kristina

great one! surprisingly spicy…. it’s been 20 mins that im laying on the floor loll

manouchka

Lashonda

Miranda

Gigi

Shana

Jenna

Loved it! Easy to modify when the machines were all full. Thanks

Stephanie Moss

Clara Wells

Danielle Salter

Legs Circuit
- Quad extension machine: 20 reps
- Smith machine heel-elevated squats: 15-20 reps
- Smith machine calf raises: 20 reps
- Barbell walking lunges: 15 reps each leg
- Leg press (narrow stance): 15-20 reps
- Kickbacks: 30 reps each leg

- Quad extension machine: 20 reps
- Smith machine heel-elevated squats: 15-20 reps
- Smith machine calf raises: 20 reps
- Barbell walking lunges: 15 reps each side
- Leg press (narrow stance): 15-20 reps
- Kickbacks: 30 reps each side

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Quad Extension Machine

Perform 15-20 reps
- Begin with bar positioned on your upper back and heels elevated
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine Heel-Elevated Squats

- Push through the balls of your feet
- Engage your calves as you rise

Smith Machine Calf Raises

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

15 reps each leg

Barbell Walking Lunges

Complete 15-20 reps
- Keep your back flat against the pad
- Knees and feet together 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow Stance Leg Press

- From your hands and knees 
- Keeping your knee bent at 90 degrees 
- Drive your heel towards the ceiling and back down

30 reps each leg

Kickbacks

Legs Circuit

W1/D2 Legs

Kim Shampine

This is one of my favorite programs. All the way from FitPlan days

Heather

Smriti

Built Aesthetics 2.0 Frequent Asked Questions

elizabeth

Cool Down

Great warm up. Could be a little longer but still great!

Angelica

11 months postpartum here. Let’s just say I’m warmed up cause I’m sweating just from this.

Gina

Kiuntai

Warm Up

Christina

Donnell

Alexis Johnson

W1/D1 Chest & Biceps

Elise

Anita

I just wanted to know if you have any cool alternative for people with a plica knee syndrome instead of running and cycling very fast ???

W1/D3 Back & Triceps

Stefff

Julia

Tamara

W1/D4  Legs

Great workout. I'm curious though, is anyone else's back cramping on the kneeling rope crunches?

W1/D5 Shoulders & Abs

Great! The 2-mile run was more of a run/ walk lol. Mann I gotta get this endurance up! The push ups, did me in 🥵

W1/D2 Legs

Community

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