Name: Playbook - Melissa Alcantara - W10/D3 Legs/Deadlift
Uploaded: 2023-12-22T18:41:40.407Z
Duration: 60 min
Description: W10/D3 Legs/Deadlift

Milina Lubneva

Holly

Alicia

Jennifer

Courtney

Alana

Ruxi

My butt is on fireeeee 🔥🔥🔥🥵🥵🥵

Alena

Sassi

Jewel

Taija

Hard AF today… Challenged all the way through,  feeling the gains though.

Renee A Notice

PR’d on deadlifts today so I’m very happy will definitely be feeling it tomorrow though haha

bintou

Randi

Monica

Katie Stone

Malory

Those banded Bridges left me 🥵 loved it though 🦵💪🏼🔥

Carmina

This is one of my favorite leg workouts:)

Leila

I am loving b stance dead lifts, def incorporating these into my next training program🙌🍑🔥

Love love love the workout, easy to do at home

Legs/Deadlift:
- Banded Crab Walk 3 x 20 steps (10 each leg) 
- Sumo Deadlift (3 Sec down) 4 x 10 
- Step ups 4 x 10 each side
- DB Stiff Leg Deadlift 3 x 20 
- B-stance DB deadlift 3 x 10 each side
- DB Walking Lunges 3 x 20 (10 each leg) 
- Plyo Sumo Squat 3 x 15 
- Banded glute bridges 1 x 100

- Staying in a squatted position 
- Walk your feet out and in alternating sides

Crab Walks (with bands)

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground for 3 seconds

3 Sec Down Barbell Sumo Deadlift

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

- 10 reps each leg

Dumbbell Step Ups

- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower dumbbells to your ankles
- Drive your hips forward and use your hamstrings to power back to standing

Stiff Leg Dumbbell Deadlifts

- Start w/ feet under hips, then take one foot and place it slightly behind you (be on the ball of foot w knee slightly bent and turned out) 
- Lower dumbbell down your front leg as you keep your spine in neutral 
- Squeeze hamstring and glute 
- Keep hips square the entire time

- 10 reps each leg

B-stance DB deadlift

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

- 20 steps (10 each leg)

Dumbbell Walking Lunges

- Start with wide stance 
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Sumo Plyo Squats

- Lay on the ground on your back with a band around your legs above the knee
- You feet should be planted firmly on the ground and tension should be on the band
- Raise your hips off the ground in a bridge motion
- Lower back to ground and repeat

Banded Glute Bridges

W10/D3 Legs/Deadlift

Daniela Crisan

Lisaura

Cool Down

Silvia

Yajaira

Alexandra

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!!!

Nikaury

W1/D2 Back

Earlyyyyyy Morning workout… When you’re up and can’t sleep why not get it in…

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

Alli

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

Sunceri

W1/D4 Hybrid

Hard!!!! Struggling mentally… Trying to get it in before another wrist surgery 😩..

W10/D3 Legs/Deadlift

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