Name: Playbook - Melissa Alcantara - W2/D3 Legs + Abs
Uploaded: 2022-09-22T20:54:32.487Z
Duration: 60 min
Description: W2/D3 Legs + Abs

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 😊

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

Natalie 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 Arreola

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

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

Indhira

Warm Up

Awesome! Definitely need to work on mobility!

Anna Crabtree

Yajaira

Cool Down

Tierra

Marnelia Navarro

What an awesome workout! First time back in the gym in a while and it feels great!

Anastasia

W1/D1 Legs

Felt like I needed to add some more to it

Courtney

W1/D2 Back

Maddy

carena sawyer

Atlin

W1/D3 Legs + Shoulders

W1/D4 Hybrid

Amazing , missed doing  Melissa  from
Fitplan app. That was the program that. CHanged my life

Lindt

W1/D5 Legs + Abs

Oh my god when looking for an excuse 
Is not an option

When I started I couldn’t even complete 5 min on the stair master.  I just completed 30 min!  Trust the process! ❤️💪

Georgeann

W1/D6

Idabel Shahan

Always a good sweat session with the stair masters! This workout never gets old for me.

W1/D7

Great workout! Haven’t done hyper extensions in awhile. I’m gonna feel that one. 😀

W2/D1 Legs + Shoulders

I’m living all of these workouts! And I’m feeling stronger every day.

W2/D2 Hybrid

Best I’ve felt in a long time! This workout felt like a breeze! Which speaks to the 3.5 months of doing Mel’s workouts! I’m slowly seeing that old self in me that I loved.

Clare

W2/D4 Back + Cardio

Anna

Jennifer

W2/D5 Legs + Cardio

Estefany

W2/D6

W2/D7

W3/D1 Legs

Alexa Torres

Tori Schaer

W3/D2 Back

Could be longer. All these workouts are too short. Way less than an hour. And that’s going heavy.

Natalie

W3/D3 Legs + Shoulders

Feeling really good after that workout! 💪🏾

W3/D4 Hybrid

W3/D5 Legs + Abs

don't have stairmaster so did spin class at high resistance

W3/D6

Died twice!!  Lol 
I must say I started to widen my legs as I go up the stairs. I think I’m on to something here lol

W3/D7

Diana

W4/D1 Legs + Shoulders

Last set has my arms on fiirreee 😮‍💨

My arms were dead by the time I did the last exercise😢

Kefentse

W4/D2 Hybrid

Marina Childers

Doris

W4/D3 Legs + Abs

Vanessa Lodigiani

W4/D4 Back + Cardio

Legs are shaking so much by the end of this 🔥🔥

W4/D5 Legs + Cardio

Combined this with a flute activation exercises

ingrid

W4/D6

W4/D7

Tanika Whiting

Brenda

W5/D1 Legs + Abs

2nd workout of the day! I ran in the AM for PT (I’m in the military) and I was dead all day but I told myself I have to follow through with this program. Which I did and I’m very proud of myself for it :)

Daniela

Ashley Delgado

W5/D2 Hybrid + Cardio

Laura

W5/D3 Legs + Shoulders

I’m starting to look forward to working my arms lately💪🏾

W5/D4 Hybrid

W5/D5 Legs

Palmira

Done ✅ 
2 mins in it felt tough then push through - NO HANDS!!

W5/D6

I’m starting to love the stair master and getting better at it each time. I didn’t have to use my hands today. Even my balance is getting better!

W5/D7

I burned 700 calories doing this workout 🥵🦵🏽

April

W6/D1 Legs/Hip thrusts

Is the rest period meant to fluctuate so heavily? It ranges anywhere from 2mins to 45seconds sometimes it even changes while doing the same exercise. It only started deviating from 45seconds in about week 5 so it wasn’t like this at the beginning

Andrea

Chase

Julia Davis

W6/D2 Hybrid Upper

W6/D3 Legs/Squat

Nadia

W6/D4 Hybrid Upper

Kaya

W6/D5 Legs/Deadlifts

I love the stair masters now!! Such a good light cardio and it’s soooo gooood each time 🍑 🔥🍑🔥

Taija

W6/D6

Westley

Calyssa

W6/D7

The frog pumps looked so awkward. But when I started I realised they’re not awkward but they are a damn workout !!! 
Finally managed 20 leg lifts in a row no breaks 😅
Body is on fire 🔥

W7/D1 Legs + Abs

Carmina

W7/D2 Hybrid + Cardio

Great Session..
B-Stance Hip Thrust -
A KILLER 😫😫😫

W7/D3 Legs + Shoulders

W7/D4 Hybrid

W7/D5 Legs

That was tough to hen got easier then got tough again then easier - and so forth 😫😅

When I started the challenge I hated this workout and now I love it and it’s 🔥🔥🔥 for my booty.

W2/D3 Legs + Abs

Community

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