Name: Playbook - Melissa Alcantara - W4/D3 Legs + Abs
Uploaded: 2023-12-22T18:41:39.872Z
Duration: 60 min
Description: W4/D3 Legs + Abs

Lizzie T

Silvia

Alli

Channeling energy into these reps today. 30 ski abs? That’s crazy…🤣

Milina Lubneva

Holly

Ruxi

Yes ma’am!! Followed this with 30 Stairmaster…. Legs? more like logs lol

Leslie

Carly

Ilze

Tanika

Marina

Doris

Melissa Mcpherson

Santy

ingrid

Yvonne

Arlyssa

Great… it would be better if there would be an option to log reps and weights

Freakin loved it!! Legs are Dying right now in the best way !

Stephanie

Jewel

Nikole

Vanessa Bellido

Amanda

I feel so sorting after this workout. 🔥🔥🔥

Jennifer

shantal

i am 💀!! that was an awesome workout!! if you can’t do one more, do three 💪🏼🔥🍑

Randi

Yajaira

Legs are donnneeee!!! Abs are on fiiiiyyyaaaa!! And I thought it was goonna be a piece of cake 🤯, this workout is definitely a creeper🥵

Renee A Notice

Legs were shaking like crazy after the second workout

Melisa

Those abs at the end are sooooo good but so hard.

Julia

Natalie

I finally was able to use my monkey feet today with these leg exercises.....OMG....what a difference!! Legs are jello!! 👊

Katherine Myles

Tess

Hilen

Ski abs are so hard!!!!!! I’m getting better but doesn’t come easy.

Taija

Killer workout… my legs are dead and I didn’t have time to complete the ski legs

Alicia

The hip thrusts def got me today lol. A** cheeks on 🔥🔥😂

Ashleigh

Hard af…increased all my weight 💪🏼

Sonia

I always thought abs were my favorite. But I think their not now. 😂😂😂

Paris

Can’t quite do the ski jumps yet but I sub for mountain climbers 💪🏽

Yep. Ski abs are hellish, but oh so good for you!

Nora O’Hara

Josie

I have a love hate relationship with those 7x7 😩 The ski abs is straight up hate; getting better though.

Julissa

Vanessa

Ski abs sucked a tad bit less today 😂 I guess that’s a good thing

April

Anna Ramos

Legs + Abs:
- Glute Bridges 3 x 12 
- Barbell Hip Thrusts 7 x 7
- Stiff Leg Dumbbell Deadlifts 3 x 10 
- Hamstring Curls 4 x 12 
- Adduction Machine 4 x 20 
- Leg Lifts 3 x 12 
- Ski Abs 3 x 30

- Shoulders on the floor with knees bent 90 degrees 
- Drive through your heels to push your hips up, squeezing your glutes 
- Lower down

Glute Bridge

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrusts

- Slowly lower the weight with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower dumbbells to your ankles
- Drive your hips forward and use your hamstrings to power back to standing

Stiff Leg Dumbbell Deadlifts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine

- Lay on your back with your hands overhead to grip decline bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Leg Lifts

- From high plank position 
- Keeping your feet and knees together
- Jump your knees towards the outside of your elbow
- Jump feet back into a plank
- Alternating sides each rep

Ski Abs

W4/D3 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

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/D3 Legs + Abs

Community

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