Name: Playbook - Melissa Alcantara - W2/D3 Legs + Abs
Uploaded: 2023-12-22T18:41:39.623Z
Duration: 60 min
Description: W2/D3 Legs + Abs

Yanil

Yajaira

Milina Lubneva

Silvia

Holly

Katie

Sarah

Leslie

Daniela

Nikia

Lisaura

Lindsey

Ilze

Tanika

Sandra

Becky

I was wondering why don’t you have more reps

Rosa Montero

I can’t sit without my ass hurting 🥵🥵

Maryna Estrada

Sands

Added a little more core but great on the legs!!

Alexandra

Nancy

Shalini

La segunda serie fue mortal para mis glúteos lo amé jaja 💪🏼🍑

Sarita Tucunango

Wish the video tutorials had a 360 view. I would like to see the workouts from different angles.

Last two workouts were a little tough. Had to cut back in some of the reps. If you can’t find a decline bench for the leg raises. A pull-up bar works great.

Melissa Mcpherson

Alana

Santy

Elizabeth

Yvonne

Carly

Victoria

Hrafnhildur Edda Magnúsdóttir

The ski abs at the end were tough. I fined and I feel great 😊

Jennifer

Arlyssa

Amanda

Amber

Anavel

Jewel

I would love to see a space where we can input the weight we are using for the machines. So that if we go back to that machine in another workout it tells us what we did last time.

Brianna

Those ski abs will have you out of breath for like 10 minutes!  😬😬
I loved todays workout. !!! 💪🏾💪🏾💪🏾

Zindzi DeFreitas

Claudia

Calliope

Aparna

Ruxi

It was great! Getting a little frustrated with myself because I’m not able to do some of the exercises how I want but I’m doing my best!

Gabrielle

Amara

Bianca

just what i needed to end my day, that was a killer, those ski abs! 🔥

Randi

Legs + Abs:
- Glute Bridges 3 x 12 
- Barbell Hip Thrusts 7 x 7 
- Stiff Leg Dumbbell Deadlifts 3 x 10 
- Hamstring Curls 4 x 12 
- Adduction Machine 4 x 20 
- Leg Lifts 3 x 12 
- Ski Abs 3 x 30

- Shoulders on the floor with knees bent 90 degrees 
- Drive through your heels to push your hips up, squeezing your glutes 
- Lower down

Glute Bridge

- 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

Barbell Hip Thrusts

- 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

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

Hamstring Curls

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine

- Lay on your back with your hands overhead to grip decline bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Leg Lifts

15 reps each side
- From high plank position 
- Keeping your feet and knees together
- Jump your knees towards the outside of your elbow
- Jump feet back into a plank
- Alternating sides each rep

Ski Abs

W2/D3 Legs + Abs

Daniela Crisan

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

Nikaury

W1/D2 Back

I absolutely love these workout set up and how they are laid out! 🫰👌👏🏻

Courtney Musick

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 😩..

W1/D5 Legs + Abs

Allison

W1/D6

Fabs

W1/D7

Brittany

W2/D1 Legs + Shoulders

W2/D2 Hybrid

Isora

Quick back session but with a kick at the end!!! Love it!

W2/D4 Back + Cardio

I love it!!! It’s hard Mel always pushing you! You just gotta put in the work!

W2/D5 Legs + Cardio

Squeezed a workout in between school and errands

W2/D6

W2/D7

W3/D1 Legs

W3/D2 Back

W3/D3 Legs + Shoulders

Rouse

W3/D4 Hybrid

Just good! Love the fact that it is different from day to day

W3/D5 Legs + Abs

Lauren

Almost takes myself out of that one,  so glad I Didn't

Today was the first time I did almost the whole 30 minutes no hands!

Megan

W3/D6

Another day another win! 60 minutes! Get on my level 🏋🏽‍♀️

W3/D7

W4/D1 Legs + Shoulders

My upper body feels stronger after that workout 💪🏾

W4/D2 Hybrid

Lizzie T

W4/D3 Legs + Abs

Lily

15 minutes in a bike really completed the workout 🏋🏽‍♀️

W4/D4 Back + Cardio

Lacey

W4/D5 Legs + Cardio

Instead of Stairmaster I did a six mile strenuous hike, felt it all in my peach :)

Combined this with a flute activation exercises

ingrid

W4/D6

A nice cardio session on a lazy Sunday 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

Did a six mile hike for my Stairmaster workout

W4/D7

Angie

Courtney

W5/D1 Legs + Abs

Almost made the 2 mile got to 1.88 😭🔥

Awesome workout! Had to sub the elliptical, but no excuses!

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

Finally, an arm workout!! 🏋🏽‍♀️😗🔥

Arms and upper back feeling it today!! The weight recorder wouldn’t accept my input on some exercises, hopefully this glitch gets worked out cuz I love that we can follow what weights I’ve been using

W5/D4 Hybrid

Wowwww I really felt the hip thrust in my glutes!

W5/D5 Legs

I did a ton of walking, like 5 hours, took a trip to the capital. Does this count? 😉

W5/D6

Tanika Whiting

W5/D7

W6/D1 Legs/Hip thrusts

Your workouts are great. I wish there were alternatives listed for some of the less popular machines. Like my gym doesn’t have a landmine attachment.

Melissa

W6/D2 Hybrid Upper

Lawwwwwd my glutes on fireeeee thank you 🙏🏻👑

W6/D3 Legs/Squat

lucky

Sheila

W6/D4 Hybrid Upper

Sheena

A crushing training 🔥☠️☠️☠️

W6/D5 Legs/Deadlifts

W6/D6

Westley

Calyssa

W6/D7

Still here, still got it! Back with those frog jumps, the other way around 🤞🔥🔥🔥

Yousra

W7/D1 Legs + Abs

2 miles 19.22 at 6 months pregnant Holy shit, what an accomplishment

W7/D2 Hybrid + Cardio

So tired today and I still managed to complete this workout. A great one for the lower body!

W7/D3 Legs + Shoulders

W7/D4 Hybrid

Another week done, no pain in muscles but so much work ✅🙌🏼

The workout was fine. Challenging urself and pushing more out of a workout is difficult when ur on ur own

W2/D3 Legs + Abs

Community

More workouts from Melissa Alcantara