Name: Playbook - Melissa Alcantara - W2/D2 Legs + Shoulders
Uploaded: 2023-12-22T18:41:39.529Z
Duration: 60 min
Description: W2/D2 Legs + Shoulders

Diana

Great workout. I’m back to being excited for my workouts again!! Perfect amount of time in the gym!

Shanta

Nancy

Michelle

Awesome workout! The box step ups gave me jelly legs!

April

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

Bwalya

such a great first workout to kick off the challenge

Taylor

W1/D1 Squats + Abs

Nicki

I just died!!!! My soul has left the chat! Love you Mel!

Adriana

Crystal

W1/D2 FTGM Upper Body Strength

Steinunn

W1/D3 Recovery

Traci J

You’re wrong for that finisher Mel! 🥵

Jenna

W1/D4 Chest + Arms

Using my 20’year old daughters term….BRUHHHHH this was hard. I had to take breaks but I finished it and I’m proud of myself.

Amber

Had to modify a lot since I am trying to gain strength and endurance but I made it to the end.....crawling, but made it!

W2/D2 Legs + Shoulders

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