Name: Playbook - Melissa Alcantara - W4/D1 Legs + Shoulders
Uploaded: 2023-12-22T18:41:39.847Z
Duration: 60 min
Description: W4/D1 Legs + Shoulders

Nikaury

Yanil

Amber

Silvia

Alli

Milina Lubneva

Ruxi

Kristina

Been gone for a week, feels good to be back!!!

Leslie

Carly

Ilze

Anna

Tanika

Diana

Melissa Mcpherson

Laura

Took the weekend off. This workout woke my body back up 🤪

Daniela

Took a recovery week but I’m back and stronger than ever

ingrid

Jennifer

Lower back was very painful when I did hyper extensions … is that normal? 
Also would be great to be able to track weights ( progressive overload)

Arlyssa

Amanda

Steven

I just have an opinion about the app it’s very annoying sometimes after you almost finish the routine the app crash I have to reopen all again and it won’t save what I had already done ✔️ I had been in other apps where this happen but when I open again everything is saved

Mildred

Palmira

Damn my shoulders were trembling that last rep! But what I wanna know is what made you crack up on the shoulder press lol 😂 gets me every time 🤣

Melissa Garay

Jewel

Vanessa Bellido

I’ve been going through some hard life stuff and I did not think I would make it to week four. This workout felt so good!!!! Thank you, Mel!

Clarissa S.

Amara

Randi

Definitely a highlight 💥🔥 workout out for me… Seeing the muscles activated, engaged and defined is mind blowing 🤯💯 🤗

Renee A Notice

Teresa

I don’t have an abductor machine so I subbed for fire hydrants 20 on each leg

Melisa

Those hyperextensions thooo😵‍💫😵‍💫

shantal

Natalie

I used to hate leg days and now I look forward to them. Loving my result’s. Happy Monday to everyone that’s getting there workout in!!!

Yesenia

Yari

Hilen

Had to substitute hyperextensions with weighted goodmornings as I am travelling for work! ☺️ I have a good business idea also, at least for Europe: hotels collabing with gyms to have proper gyms !

Taija

Donna-Marie

Those hyperextensions and face pulls felt AMAZING!!! 🔥🔥🔥

Lindsay

Great workout, hard as usual but was able to increase weights this week

Alicia

Are we supposed to be able to feel our legs after? 😝

I'm noticing that I increasing the weights..

Josie

Legs + shoulders:
- Abduction Machine 3 x 20 
- Sumo Deadlifts 5 x 5 
- Wide Stance Dumbbell Squat 3 x 10
- Wide Stance Leg Press 4 x 10 
- Glute Hyperextensions 4 x 20 
- Face Pulls 3 x 15
- Seated Dumbbell Shoulder Press 4 x 12

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground for 3 seconds

3 Sec Down Barbell Sumo Deadlift

- Stand in a wide toed out stance 
- Hold a dumbbell between your legs in front of you
- Lower into a squat, lowering dumbbell toward the ground
- Stand up to full extension

Wide Stanced Dumbbell Squats

- Place feet wider on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Wide Stance Leg Press

Hyperextensions

- Pull the cable towards your face with elbows flared outward

Face Pulls

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Seated Dumbbell Shoulder Press

W4/D1 Legs + Shoulders

Daniela Crisan

Lisaura

Cool Down

Yajaira

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!!!

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.

W4/D1 Legs + Shoulders

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