Name: Playbook - Melissa Alcantara - W1/D5 Legs + Abs
Uploaded: 2023-12-22T18:41:39.504Z
Duration: 60 min
Description: W1/D5 Legs + Abs

Alexandra

Yanil

MissStephG

Allison

I replace the clapf raises and crynches with the 15 incline 20 min walk but i loved the other exercises

Amor

Amanda

Burned so much I thought I got a six pack .. nope just my imagination 😩😬

Zindzi DeFreitas

Daniela Crisan

Milina Lubneva

Silvia

Ruxi

Stefany

Brittany

Leslie

That kettlebell deadlift to squat was awesome! Loved this workout ✌🏼💕

Dallas

3rd time doing this and it’s just as hard 💪🏽

Olivia

Alli

Amazing , missed doing  Melissa  from
Fitplan app. That was the program that. CHanged my life

Indhira Coradin

Ilze

Desi

Maryam

Workout was great, pretty tough 🔥🔥🔥Quick question about the kneeling rope crunches.. should you be feeling them a lot on your lower back? So hard to squeeze your abs when there is so much tension on your back! Sheesh lol

Brandi

Carly

Chasitie

Ileisha

Marina

Loving this workouts 💪🏻💪🏻🦵🦵

Yajaira

Becky

Dominika

Aisha

We did 3 sets for pull down ab crunches and did nothing for the lower abs. Why is that?

Shellane

Doris

On vacation and still did it 🙌🏋️‍♀️

Nancy

April

Nikaury

Melissa Mcpherson

Crazy burn this workout. Absolutely loved it!

Megan

usha

Jannet

Elizabeth

Elena Jensen

Yvonne

Jasmine Mercer

Hrafnhildur Edda Magnúsdóttir

Doing this program all over again- love it

Marlene

Melissa’s workouts always get me right and kicks my ass but in a great way.

Tabitha

Lags + Abs:
- Kettlebell Deadlift to Squat 1 x 40 
- Smith Machine Squats 4 x 10 
- Quad Extensions 3 x 20 
- Narrow Stance Leg Press 4 x 15 
- Standing Calf Raises 5 x 20 
- Shoulder Tap Plank 4 x 20 
- Kneeling Rope Crunches 3 x 50

- Lower the kettlebell by hinging at the hips, pushing your butt back
- On the way up scoop hands under catching the kettlebell in front of the chest
- Lower into a squat and stand back up

Kettlebell Deadlift to Squat

- Begin with bar positioned on your upper back
- 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 Squats

- 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

- Keeping 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

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell Standing Calf Raises

- Start in a high plank position 
- Take on hand off the floor and touch your opposite shoulder 
- Repeating on the opposite side

Shoulder Tap Plank

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Rope Crunches

W1/D5 Legs + Abs

Lisaura

Cool Down

Warm Up

3rd time coming back to this program. Let’s go!

Ashley

FIRED UP and excited to tackle the rest of the program.

Rachel

Good to start again after a month break. Starting over

Kirsten

W1/D1 Legs

Hard🥵… Fibro flair up has me mentally & physically challenged 😩…  Took a few days off to rest , Dugggg deep n got it in.. Rinsed!!!

Renee A Notice

W1/D2 Back

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

W1/D5 Legs + Abs

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