Name: Playbook - Melissa Alcantara - W3/D5 Legs + Abs
Uploaded: 2023-12-22T18:41:39.803Z
Duration: 60 min
Description: W3/D5 Legs + Abs

Rouse

Silvia

Milina Lubneva

Leslie

Alli

Amber

Ilze

Carly

Anna

Tanika

Sands

Doris

Amanda

Claudia

Jewel

Did once again 40reps instead of 20 in the shoulder taps and I don’t regret it! I gotta get them abs 🔥 also added 30min on the treadmill because I skipped yesterday’s workout 🤭

Vanessa Bellido

Alexa Stone

Randi

Core is rockin… Abs on fire 🔥 Every muscle in my booty, calves and legs are beggin for mercy..

Renee A Notice

Omg almost on week 4!! Love these workouts!!

Amara

bintou

Kneeling crunches gotta get the form down but Whoo!

Julia

Teresa

Great leg workout to end the week, feeling good and energetic.

Yesenia

Definitely felt those kneeled rope crunches 🥵

Niheves

My meat logs are getting stronger!😅🍑

Nicole

Samantha

Katherine Myles

Perhaps one of my best  routines of this week💕

Hilen

Nailah

Done ✅ 
Feeling more confident with the ab crunches..& more confident in my technique with the weights to up in weights too.

I’m growing so much in my gym life..💪🏾

Donna-Marie

Yajaira

My hamstrings are a thing!! I felt every single exercise in my hamstrings ! OMG what an amazing workout! Hope everyone enjoys this one !!

Nora O’Hara

The kettle bell & shoulder tap are killing, but good. I see that in getting stronger

Josie

This one is a killer! It’s crazy how much easier it is week three compared to week one though! 💪🏽❤️

Julissa

I think I’m finally getting used to the calf raises. Still hurts but I’m getting better. 💪🏽💪🏽💪🏽

Woke up this morning and my husband said he could bounce a quarter off my A$$!!! Amazing end to week 3 💪💪

Bridgette

Leila

My hair be lookin crazy after those rope crunches😂🤣

Holly

Knisha

Legs + Abs:
- Kettlebell Deadlift to Squat 1 x 40 
- Smith Machine Squats 4 x 10 
- Quad Extensions 3 x 20  
- Narrow Stance Leg Press 4 x 15 
- Standing Calf Raises 5 x 20 
- Shoulder Tap Plank 4 x 20 
- Kneeling Rope Crunches 3 x 50

- Lower the kettlebell by hinging at the hips, pushing your butt back
- On the way up scoop hands under catching the kettlebell in front of the chest
- Lower into a squat and stand back up

Kettlebell Deadlift to Squat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine Squats

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Quad Extension Machine

- Keeping your back flat against the pad
- Knees and feet together 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow Stance Leg Press

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell Standing Calf Raises

- Start in a high plank position 
- Take on hand off the floor and touch your opposite shoulder 
- Repeating on the opposite side

Shoulder Tap Plank

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Rope Crunches

W3/D5 Legs + Abs

Daniela Crisan

Lisaura

Cool Down

Alexandra

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!!!

Nikaury

Ruxi

W1/D2 Back

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

W3/D5 Legs + Abs

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