Name: Playbook - Melissa Alcantara - W4/D1 Legs + Shoulders
Uploaded: 2022-01-20T17:46:26.838Z
Duration: 60 min
Description: W4/D1 Legs + Shoulders

Was able to do more weight on the bar lift😭😭😭

Yvonne

Carly

Jenni Medchill

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)

yuri

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 Villamizar De Shooter

Amber

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

Jewel

Nat Young

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

Amanda Mcconathy

Randi

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

Renee

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..

Josefa

Could have gone heavier again the on the second workout. Just scared. I was disappointed I couldn’t do a circuit today. To many people in the gym.

Malory

Anna

Knisha

Julissa

Sonia

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

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/D3 Legs + Abs

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/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

W4/D1 Legs + Shoulders

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