Name: Playbook - Melissa Alcantara - W2/D5 Legs + Cardio
Uploaded: 2023-12-22T18:41:39.652Z
Duration: 60 min
Description: W2/D5 Legs + Cardio

Kirsten

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

Yanil

Rachel

Allison

Rebka

Daniela Crisan

Lizzie T

Sheena

Silvia

Feeling pumped on a Saturday morning 🏋🏽‍♀️✨

Milina Lubneva

Great Workout!! Did the 10 Min Follow - Along Sprints Video from the Thick N’ Fit Challenge at the end 🦵🏽🔥

Ivory

Ruxi

I’ll take sprints over no hands stairmaster any day. 😕

Katie

Leslie

Nikia

Lisaura

Lindsey

Tanika

Anna

Jennifer

Alexandra

Dead after this. But it was so good!! Love this program!

Megan

ingrid

Carly

Gina

Nice workout today! I’m sweating and feel good about my progress. My legs are toning up nice. Thank you, Mel, for a great workout. I feel amazing! 🔥

Hrafnhildur Edda Magnúsdóttir

Arlyssa

Amazing! Recovering from breast implant explantation and breast implant illness, so still taking it slow with the weights and frequency but your program though gives me so much energy, loving it

Flor

Amanda

This is the best work out I’ve ever found! I’ve been following for about 2.5 weeks and have already hit my ideal weight🤯😃🎉 I’m so excited to what my body is capable of being at the end of 10 weeks!! Truly the best thank you!!!

Jenny

Jewel

Lisa

I loved the dumbbell hip thrusts !! And myyyy do I despise that exercise 🤣🤣. Every time I hear you say “ scoOp your booty down “ 
😬😬😬
You can really feel the hip spots that’s working using the dumbells!
💪🏾💪🏾💪🏾

Zindzi DeFreitas

Did a 10 minute hill climb on the bike to burn my legs at the end.

Bianca

Kylie

Danielle Salter

Amara

one of my favorites, so far 💪🏼🍑🔥

Randi

Great workout (with mods galore thanks to screaming inflammation in my toe)!

Ayanna

Strength increasing, weights increasing, fluidity of movements smooth….. Loving the gains with this program.

Renee A Notice

Teresa

My legs are on fire I’ve been pushing myself to my limit 🔥🔥

bintou

Julia

Cole Williams

Kala

Killer workout to end the week and start the weekend!!!

Yesenia

Legs + Cardio:
- Banded Crab Walks 2 x 30 steps (15 each leg)
- Narrow Stance Smith Machine Front Squat	 4 x 10 
- Barbell Reverse Lunges 4 x 8 each side
- B-stance DB Deadlift 4 x 10 each side
- Dumbbell Hip Thrust 4 x 12 
- Treadmill Sprints (45 sec at 3.0-4.0 then 15 sec sprints at 8.0+ for the whole 10 min) 1 x 10 min

15 reps each leg
- Staying in a squatted position 
- Walk your feet out and in alternating sides

Crab Walks (With bands)

- Keeping your knees and feet together together
- Lower with a controlled motion to parallel 
- Push through your heels to stand up, engaging your quads

Narrow Smith Machine Front Squats

8 reps each leg
- Start with feet under shoulders and barbell on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Reverse Barbell Lunges

- Start w/ feet under hips, then take one foot and place it slightly behind you (be on the ball of foot w knee slightly bent and turned out) 
- Lower dumbbell down your front leg as you keep your spine in neutral 
- Squeeze hamstring and glute 
- Keep hips square the entire time

B-Stance DB Deadlifts

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell Hip Thrusts

- 45 sec at 3.0-4.0
- Then 15 sec sprints at 8.0+  for the whole 10 min

10 min sprints on treadmill

W2/D5 Legs + Cardio

Cool Down

Yajaira

Warm Up

3rd time coming back to this program. Let’s go!

Ashley

FIRED UP and excited to tackle the rest of the program.

Good to start again after a month break. Starting over

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!!!

Nikaury

W1/D2 Back

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.

W2/D5 Legs + Cardio

Community

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