Name: Playbook - Melissa Alcantara - W2/D1 Legs + Shoulders
Uploaded: 2023-12-22T18:41:39.593Z
Duration: 60 min
Description: W2/D1 Legs + Shoulders

Kirsten

Brittany

Girl im tired 🤣😆 will be sore tomorrow

Yanil

Love the plan. It easy to follow and targets diff muscle groups each time.

Dipika

Rachel

It was great i couldnt do the deadlift cause the eacks were full but i did the incline for 20 mins will probably add the dead lift to tommorrows workout

Amor

I know my cheeks will be hurting in the am 😬

Zindzi DeFreitas

Daniela Crisan

Love it! Second week, let's go!!!!!💪🏽💪🏽

Masina

Lizzie T

I’m being introduced to sumo deadlifts, finally 💥💥💥

Milina Lubneva

Lauren

Katie

Jackie

Leslie

Amanda

Daniela

Lisaura

Nancy

Ilze

Marina

Dana

Vanessa Lodigiani

Yajaira

Stephany

Karin Robinsantos

Def gonna be hurting later today at work 🥵🥴

Maryna Estrada

Alelhi

Laura

Added more reps bc I was beast mode today lol

Kristina

Yaney

Alana

ingrid

Santy

I definitely felt the burn on this one 🥵

Naidia

Great! How do I know how much weight to use and how long to rest between sets??

Ashley

She put me to bed 😑. 🔥💪🏾🙌🏾

Blessings

Yvonne

Why were the hyper extensions the hardest part of the workout for me ? !?!! Seriously every workout has been tough but so great so far!

Victoria

Hrafnhildur Edda Magnúsdóttir

Was not a fan of the hyper-extensions. Overall a good workout.

Arlyssa

Didn’t think I would make it through but I did!!! Love the process!

Jenna

Paige

Legs + shoulders:
- Abduction Machine 3 x 20 
- Barbell Sumo Deadlifts 5 x 5 
- Wide Stance Dumbbell Squat 3 x 10 
- Wide Stance Leg Press 4 x 10 
- Glute Hyperextensions 4 x 20 
- Face Pulls 3 x 15 
- Seated Dumbbell Shoulder Press 4 x 12

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

- 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

- Stand in a wide toed out stance 
- Hold a dumbbell between your legs in front of you
- Lower into a squat, lowering dumbbell toward the ground
- Stand up to full extension

Wide Stanced Dumbbell Squats

- Place feet wider on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Wide Stance Leg Press

- The pad should be at hip height 
- Come down feeling the stretch in your hamstrings 
- Come squeezing your glutes

Hyperextensions

- Pull the cable towards your face with elbows flared outward

Face Pulls

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Seated Dumbbell Shoulder Press

W2/D1 Legs + Shoulders

Cool Down

Silvia

Alexandra

Warm Up

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

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

Good to start again after a month break. Starting over

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

Nikaury

Ruxi

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.

W2/D1 Legs + Shoulders

Community

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