Name: Playbook - Melissa Alcantara - W4/D1 Legs + Shoulders
Uploaded: 2022-09-22T20:54:32.540Z
Duration: 60 min
Description: W4/D1 Legs + Shoulders

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

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

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 Garay

Jewel

Natalie 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

Randi

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

Reneé

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

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

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

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

Ilze

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. 😀

Nancy

W2/D1 Legs + Shoulders

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

W2/D2 Hybrid

Sandra

W2/D3 Legs + Abs

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

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.

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

Claudia

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

Zindzi

W3/D7

Last set has my arms on fiirreee 😮‍💨

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

Kefentse

Hrafnhildur Edda Magnúsdóttir

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

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 :)

Ashley Delgado

Santy

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

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

W5/D4 Hybrid

Alana

W5/D5 Legs

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 🍑 🔥🍑🔥

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 🔥

Alexandra

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.

W7/D6

RINSED…. Damn!!! I’m thought these 30 min would get easier 😭..
Just the sweat I needed though 💦.  Now ready for todays workout 💪🏾💪🏾

Week 7 day 7 finished 💪 30 min stairs and I added a band for strength. A little tired after moving around all day yesterday (currently in the middle of a move) and I so wanted to sleep in but I didn't, and did this instead. I feel better now that it is done. Now whats for breakfast......

W4/D1 Legs + Shoulders

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