Name: Playbook - Melissa Alcantara - W2/D2 Legs + Shoulders
Uploaded: 2023-12-22T18:41:39.169Z
Duration: 60 min
Description: W2/D2 Legs + Shoulders

It’s too hot at the gym for a leg workout 🏋️

Milina Lubneva

These workouts are truly challenging, in a good way!

Sonia

Addy

Rebecca

Amanda

Yajaira

Renee

Gaelle5

Catalina

Joyce

Audrey

Arlyssa

Priscilla 

Hana Kulović

Daniela Crisan

Katie

If my ass doesn't look like Kim K's after this workout I don't know what will do it 💀

Ashley

Had to modify due to work travels but definitely go the sweat out.

Taija

I like the mixture of legs and shoulder press 💪🏽

Shylia

Pretty exhausting..but worth it for how accomplished I felt in the end!

Nicole

Alana

Paola

Grace Wangui

Feeling strong this morning- leg day is a great way to start the week!

Danielle

Shoulders were the worst part for me. Legs feel Amazing

a little wonky on the seated leg press - was the first time using that machine. Otherwise felt really good!

Tough going! Realised how weak my left arm is!

Siobhan

Those dang Smith machine presses were the death of me!! The bar by itself was too heavy...lol

Leticia

Holly

Step ups are hard for me but help with my leg imbalance!

Nafisa

Breanne

Uhhhhmazing. Hit a new PR for hip thrusts <3

Alani

Yokaira

catching up from Canadian thanksgiving....🔥🔥🔥🔥 man alive!!! 😅😅😅

Jenn

Lawddd! Those hip thirst are purely from the devil himself. I almost cried twice😢😢

Zindzi DeFreitas

any workout with hip thrusts >>>>>>>>>> 
LOVED IT

Kelsey

Randi

Antonia

Curriezetta

R.M.

Anita

Awesome workout!! Those step ups are silent killers!!

Santy

I will forever have a love/hate relationship with hamstring curls

Samantha

Woo! Got it in late but got it in,baby!🙌🏽🔥

Yvonne

Yessss!! Not going to lie, I love gym days! The only disappointment was racing to benches and the smith machine so there is no interruption in my workout 🤣

India

Day 2: Legs + Shoulders

- Hip Thrusts: 5 x 15, 12, 10, 8, 6 (make sure to increase the weight every set)
- Hamstring Curls: 4 x 15
- Dumbbell Step-ups: 3 x 10 (each leg)
- Leg Press (wide stance): 3 x 15
- Seated Smith Machine Shoulder Press: 3 x 10
- DB Shoulder Press: 4 x 12

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

(make sure to increase the weight every set)
60-90sec rest

Barbell Hip Thrusts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

- 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

- 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

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Seated Smith Machine Shoulder Press

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB Shoulder Press

W2/D2 Legs + Shoulders

Josie

W1/D1 Squats + Abs

W1/D2 FTGM Upper Body Strength

This was much needed I’ve always loved Mel’s recovery days 😍

Niheves

W1/D3 Recovery

W1/D4 Chest + Arms

“You pressed play for a reason” needed that ! 🥹

W1/D5 Jumpman 23

Dolores “Doe” Restrepo Macias

Rosa

Kurstein

W1/D6 Recovery

I just love Mel's workouts. They are challenging, but they make me feel so strong 💪🏽 😁

W2/D2 Legs + Shoulders

Community

More workouts from Melissa Alcantara