Name: Playbook - Melissa Alcantara - W4/D4 Legs
Uploaded: 2023-12-22T18:41:39.833Z
Duration: 60 min
Description: W4/D4 Legs

Tamara

Angelica

Amber

Ruxi

Raluca Maria

Stephanie

Stephanie Moss

Lindsey

Yajaira

Alana

Nicole

Fatima

Holly

Finished in two days, nicely put together!!

Laurie

Shannon

Daniela

This one was hard. I was feeling soooo weak today.

Dilara

Laura

Sealed some stuff from your ig stories this time but similar moves… dead😩

Audrey

Susan

Jackie

hannah

Ella Cama

Yaney

Candis

Jenna

Abbie

Robbin

Kayla Mae Edwards

Thank you for teaching how to do different modified work outs.

Josie

Giving up isn’t an option for me. It’s like I need to hear your voice directing me …. 
But Mel! Those damn kickback sheesh!! Whoo Mama! 😬😬

Zindzi DeFreitas

Rosa

Jewel

Jake

Teresa

Annah Ombwori

I couldn’t feel my legs as they were burning in each exercise but I feel how everyday I’m stronger and hopefully I will be able to reduce my hips 🙏🏽🙌🏽

Karolle swanny

Donna-Marie

This just got so much harder now I’m pregnant 🤮

Lou Forsyth

Daniela Crisan

Ryan

I’m again travelling for work. This hotel gym was missing tge hamstring and abductor machines so I replaced those parts with elevated leglifts and banded crabwalks. No worries, was still hard and sweaty.

Taija

I feel so freaking strong from this plan. My confidence is skyrocketing! Thanks Mel!

Haley

Any tips if you’re feeling like you’re getting sick (seasonal cold). Less intensity?

Feeling stronger and upping my weights!!  Woot woot!

Sheron

I used a band around my thighs for the last one I don’t have that machine is that okay ?

Anne

Starter: Kickbacks 5 x 30 reps each leg

Legs Circuit
- Smith machine stiff leg deadlifts: 15-20 reps
- Smith machine hip thrusts: 20 reps  
- Wide stance goblet squats (HEAVY DB): 20 reps
- Hamstring curls: 20 reps
- Adductor machine: 30 reps

- From your hands and knees 
- Keeping your knee bent at 90 degrees 
- Drive your heel towards the ceiling and back down

30 reps each leg

Kickbacks

- Smith machine stiff leg deadlifts: 15-20 reps
- Smith machine hip thrusts: 20 reps  
- Wide stance goblet squats (HEAVY DB): 20 reps
- Hamstring curls: 20 reps
- Adductor machine: 30 reps

Complete 15-20 reps
- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Smith Machine Stiff Leg Deadlifts

- 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

Smith Machine Hip Thrusts

- Stand in a wide toed out stance 
- Holding dumbbell in goblet position 
- Lower into a squat
- Stand up to full extension

Wide Stance Goblet Squats (Heavy DB)

- 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

Legs Circuit

W4/D4 Legs

Kim Shampine

This is one of my favorite programs. All the way from FitPlan days

Heather

Smriti

Built Aesthetics 2.0 Frequent Asked Questions

Allison

elizabeth

Love how yoga is incorporated. Best cool down for a workout!

Sheay

Cool Down

Great warm up. Could be a little longer but still great!

11 months postpartum here. Let’s just say I’m warmed up cause I’m sweating just from this.

Gina

Kiuntai

Warm Up

Christina

Donnell

Alexis Johnson

W1/D1 Chest & Biceps

Abby

W1/D2 Legs

Elise

Anita

I just wanted to know if you have any cool alternative for people with a plica knee syndrome instead of running and cycling very fast ???

Aðalheiður

W1/D3 Back & Triceps

Stefff

Julia

W1/D4  Legs

Great workout. I'm curious though, is anyone else's back cramping on the kneeling rope crunches?

W1/D5 Shoulders & Abs

Great! The 2-mile run was more of a run/ walk lol. Mann I gotta get this endurance up! The push ups, did me in 🥵

W2/D1 Chest & Biceps

Ana Reyes

W2/D2 Legs

Kayla

Fantastic! Man I'm loving these challenging work outs. I could only do 7 1/2 lbs on the Rope Overhead Extensions and it burned like crazy!

W2/D3 Back & Triceps

Kickbacks and hamstring Curls had me on fire!🔥 🥵

W2/D4 Legs

Another one done ✔️ I’m feeling stronger and sticking to the routine which feels great 😌

W2/D5 Shoulders & Abs

W3/D1 Chest & Biceps

Shelby

Andrea

W3/D2 Legs

It was great.
I was exhausted today but I still managed
To come and do the work
Consistency!💪🏾

Amaia

W3/D3 Back & Triceps

Fire as always. I got my heart rate up on this one 👌🏾. Soo glad there was no Cardio today, my legs are over it! 😂 Buttttt I will say, this booty 👀 she starting to look just right y'all! Week 4 on deck!🙌🏿

Courtney

Monequa

W3/D4 Legs

Killer! My arms still ache from 2 days ago lol. Those shoulder-face pulls always take me out👏🏾

W3/D5 Shoulders & Abs

Push ups & run took me out! 😩 but I got it done.

It feel so hard after being I’ll and coming back to the gym.But I still did it as I could.

Dzvinka

W4/D1 Chest & Biceps

I've been out of the gym for a week and this kicked my 
a**. I almost didn't make it through the walking lunges. Great workout as always 🤯

Had to drop reps on some exercise to 15 instead of 20 due to being sick but will get back up the reps again the next time 😫😅

W4/D2 Legs

The dips and rope pulls almost got ya girl! 😂 Great burn! 🙌🏿

My arms are burning.
I struggle with arms but still do it. Feels great!

Shann

W4/D3 Back & Triceps

Just a killer! And my abs look awesome ✨🙃

Great sweat as always! Burned over 500 cals on this one! Woohoo!💪🏿

W4/D5 Shoulders & Abs

W5/D1 Legs

Hit a couple of PRs today 💪🏿 ayye 😝. But that stairmaster can kiss my a@#! 😩🤦🏾‍♀️

W5/D2 Chest & Biceps

Musonda

Weights were fun to do, run was hard as hell.

Alexandria

W5/D3 Back & Triceps

Konstance

W5/D4 Legs

Fire 🔥 as always. Loving phase 2! With the lower reps I'm hitting New PRs! I will say though my hanging leg lifts don't look like Mel's! I know was looking crazy in the gym😅

W5/D5 Shoulders & Abs

Mel Girl… wtf that was a sexy workout. 😅 DEAD

Tianna

I hate/love Mel for this one! 🤯🥵🥵

W6/D1 Legs

Thankful for a fairly easy set.  Ya girl has been TIRED! 🙏🏾😂

Anyone know how many calories this workout burns ? Just an estimate ?

Bianca

W6/D2 Chest & Biceps

Great workout today! My hammies are feeling it!

W6/D3 Legs & Shoulders

This was a FIRE workout! Those dips were insane! 🤯

That 30 bench dip & 2 mile run…uff 🥵🥵🔥🔥🔥

W6/D4 Back & Triceps

When I opened up the hip thrust sets, I almost threw a fit seeing 10x10 🥵. BUT I hit a new PR so I'm wit' it! LFG! This was 🔥 🔥!

Couldn’t finish hip thrusts due to hip pain (former injury) but happy and feeling the burn from the rest of the workout 🏋🏻‍♀️

W6/D5 Legs & Abs

W7/D1 Legs

Mel! I can't lift my arms now to drink on my beach vacation. Love ya! ❤️

Rita

W7/D2 Chest & Biceps

W7/D3 Back & Triceps

Ana Diaz

W7/D4 Legs

Awhina

W7/D5 Shoulders & Abs

W8/D1 Legs

Vanessa

Good fast pump. Did all these exercises slow and steady. Seeing the gains POP!
As always love the cycle sprints. 🙌🏽

W8/D2 Chest & Biceps

Hit 2 new PRs tonight, LFG!!🙌🏿 🔥 🔥

W8/D3 Legs & Shoulders

Hrafnhildur Edda Magnúsdóttir

W8/D4 Back & Triceps

Y'all ever sit at the edge of your bed and zone out into space?... ME halfway through the Hip Thrusts x10 set 🥴🥵

Currently laying on floor like a starfish. OMG. So good!!!!!!

W8/D5 Legs & Abs

Took the kids on spring break vacation. Restarted week 9 instead of picking up at week 11. Gotta reset the mind.

W9/D1 Legs

This was dope! My new FAV upper body day! Hoping with these new variations I can really see my biceps pop 💪

I just find these workouts a little too long by 1 exercise. Busy gyms, wasted time waiting for machines. Avg time it takes to complete the workouts is hour and half

W9/D2 Chest, Biceps & Abs

Seated Deadlifts are Harder than it looks! Pro tip: don't roll that back! 🗣😂

I don’t have a hack machine what is an alternative machine to use? I just did it with a smith machine. Any suggestions?!?!

Found that tough as it was outside of my comfort zone 😅

W9/D3 Legs

LFG! 🥵💪🏿 Lateral/ Front DB Raises were killer!

W9/D4 Back, Triceps & Shoulders

It was legs day fo sho 🦵🏼🦵🏼🦵🏼🔥🔥🔥🥵🥵🥵 lounge squat lounge 😅

W4/D4 Legs

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