Name: Playbook - Melissa Alcantara - W4/D5 Legs + Cardio
Uploaded: 2023-12-22T18:41:39.895Z
Duration: 60 min
Description: W4/D5 Legs + Cardio

Lacey

Allison

Silvia

First - workout, then - weekend errands 🏋🏽‍♀️

Milina Lubneva

A quick workout before the weekend errands 🏋🏽‍♀️🙏🏼

Ruxi

Legs legs legs, those sprints were killer!!!!

Leslie

Skipped yesterday cause I was PMSing… but I feel so alive after this workout 🏋️‍♀️

Daniela

Really pushed myself this time, and it was so worth it 💪🔥

Carly

wendy

Tanika

Legs are shaking so much by the end of this 🔥🔥

Melissa Mcpherson

Santy

This workout has pushed my boundaries and left me feeling SO accomplished.  
Really love this one

Daniella

Arlyssa

Amanda

🤸🏻‍♀️🤸🏻‍♀️🤸🏻‍♀️🤸🏻‍♀️

Claudia

Sami

Donna-Marie

Not going to lie!  I love you Mel!! But I called you all types for curse words during this one!! Lol 🤣🤣🤣

Love those dumbbell thrusts!  
By far my favorite thing to do!! 
Scoop that booty up!!! 💪🏾💪🏾

Zindzi DeFreitas

Danielle Salter

Jewel

Vanessa Bellido

Yari

Natalie

Challenging!!! I understood the assignment 🏋🏽‍♀️💪🏾. Pushed the limits and crushed this workout feeling the best ever.. Stronger, focused and determined to build my booty🍑😉 @fitgurlmel #@fitgurlmelapp🙏🏾❤️💯

Renee A Notice

Love the B stance deadlifts!! 👊🏋️‍♀️👊

Katherine Myles

Love the sprints… Left me feeling like 🥴 lol

Hilen

Taija

Monica

The Narrow is a killer, but this sprints are something else.

Josie

Anna

Julissa

Spice up your life with the sprints at the end 🔥💪🏻

Leah Cruz

Bianca

Leila

Legs + Cardio:
- Banded Crab Walks 2 x 30 
- Narrow Stance Smith Machine Front Squat	 4 x 10
- Barbell Reverse Lunges 4 x 8 each side
- B-stance Dumbbell Deadlift 4 x 10 each side
- Dumbbell Hip Thrust 4 x 12 
- Treadmill Sprints (45 sec at 3.0-4.0 then 15 sec sprints at 8.0+ for the whole 10 min) 1 x 10 min

-Add a short band
-Staying in a squatted position 
-Walk your feet out and in alternating sides

Crab Walks (with bands)

- Keeping your knees and feet together together
- Lower with a controlled motion to parallel 
- Push through your heels to stand up, engaging your quads

Narrow Smith Machine Front Squats

- Start with feet under shoulders and barbell on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

- 8 reps each leg

Reverse Barbell Lunges

- Start w/ feet under hips, then take one foot and place it slightly behind you (be on the ball of foot w knee slightly bent and turned out) 
- Lower dumbbell down your front leg as you keep your spine in neutral 
- Squeeze hamstring and glute 
- Keep hips square the entire time

- 10 reps each leg

B-stance dumbbell deadlift

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell Hip Thrusts

- 45 sec at 3.0-4.0
-  Then 15 sec sprints at 8.0+  for the whole 10 min

10 min sprints on treadmill

W4/D5 Legs + Cardio

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!!!

Nikaury

W1/D2 Back

Earlyyyyyy Morning workout… When you’re up and can’t sleep why not get it in…

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

Alli

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

Sunceri

W1/D4 Hybrid

Hard!!!! Struggling mentally… Trying to get it in before another wrist surgery 😩..

W4/D5 Legs + Cardio

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