Name: Playbook - Melissa Alcantara - W2/D3 Legs + Abs
Uploaded: 2022-01-20T17:46:26.781Z
Duration: 60 min
Description: W2/D3 Legs + Abs

Alana

Santy

Elizabeth

Yvonne

Carly

Victoria

Hrafnhildur Edda Magnúsdóttir

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

Jenni Medchill

yuri

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

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

Nat Young

Amara

Bianca

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

Randi

teresa

Those abb skis were killing my shoulders😅😅

Melisa

Nikole

Julia

My hamstrings are completely dead. 😵‍💫😵‍💫 I loved today!!

shantal

Me: Ski Abs SUCK!!!!
Mel: But did you die??
Me: ....maybe. 🤣

Ayanna

Okayyyyyy. On the fourth exercise I was 💀 already 😅

Nadia Caro

No need to improve.  It was a good workout.

Tabitha

Omg those ski abs got me deaddddd. Thats all i have to say!

Vanessa Bellido

Clarissa S.

Katherine Myles

Whoa Mama
Those ski abs at THE END!..
LOVED IT!!..💪🏾

Donna-Marie

Syuzanna

Monica

Danielle S

Hi Mel, 
I have a question. I’m doing this challenge with my friends and sometimes they burn more calories than me. Should I be worried? Should I lift heavier? Thank you.

Zoey

Cristina Leone

Today wasn’t as good as I wanted. The gym was packed and even substituting, changing order of exercises wasn’t enough, ended up waiting a bit here and there. But well, that’s life -and gymlife at 19-20 o’clock. 😄

Taija

Stephanie

Yajaira

Holy hell! Everyone wasn’t joking! Burned so good!

Lindsay

Olivia

Aimee

🙌🏽🙌🏽🙌🏽💪🏽💪🏽💪🏽

Julie

Josefa

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

Warm Up

Cool Down

W1/D1 Legs

W1/D2 Back

W1/D3 Legs + Shoulders

W1/D4 Hybrid

W1/D5 Legs + Abs

W1/D6

W1/D7

W2/D1 Legs + Shoulders

W2/D2 Hybrid

W2/D4 Back + Cardio

W2/D5 Legs + Cardio

W2/D6

W2/D7

W3/D1 Legs

W3/D2 Back

W3/D3 Legs + Shoulders

W3/D4 Hybrid

W3/D5 Legs + Abs

W3/D6

W3/D7

W4/D1 Legs + Shoulders

W4/D2 Hybrid

W4/D3 Legs + Abs

W4/D4 Back + Cardio

W4/D5 Legs + Cardio

W4/D6

W4/D7

W5/D1 Legs + Abs

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

W5/D4 Hybrid

W5/D5 Legs

W5/D6

W5/D7

W6/D1 Legs/Hip thrusts

W6/D2 Hybrid Upper

W6/D3 Legs/Squat

W6/D4 Hybrid Upper

W6/D5 Legs/Deadlifts

W6/D6

W6/D7

W7/D1 Legs + Abs

W7/D2 Hybrid + Cardio

W7/D3 Legs + Shoulders

W7/D4 Hybrid

W7/D5 Legs

W7/D6

W7/D7

W8/D1 Legs/Hip thrusts

W8/D2 Hybrid Upper

W8/D3 Legs/Squat

W8/D4 Hybrid Upper

W8/D5 Legs/Deadlifts

W8/D6

W8/D7

W9/D1 Legs/Hip thrust

W9/D2 Hybrid Upper

W9/D3 Legs/Deadlift

W9/D4 Hybrid Upper

W9/D5 Legs/Squats

W9/D6

W9/D7

W10/D1 Legs/Hip thrust

W10/D2 Hybrid Upper

W10/D3 Legs/Deadlift

W10/D4 Hybrid Upper

W10/D5 Legs/Squats

W10/D6

W10/D7

W2/D3 Legs + Abs

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