Name: Playbook - Melissa Alcantara - W5/D1 Legs + Abs
Uploaded: 2023-12-22T18:41:39.933Z
Duration: 60 min
Description: W5/D1 Legs + Abs

Angie

Allison

Courtney

Silvia

Zindzi DeFreitas

Mel, are you kidding me? This was crazy 🔥🔥🔥🔥

Milina Lubneva

Lauren

Kristina

Leslie

Woooweeee that was hard after a week of being sick 😅 love it though

Megan

Lisaura

carena sawyer

Tanika Whiting

Sandra

Brenda

Julia

Melissa Mcpherson

Alexandra

Rouse

Jewel

Alana

Danielle  Wooten

Those frog jumps sneak up on you. I still can’t do leg lifts hanging. Have to use the machine with the cushions under my forearms but working up to it! 
And yes, it’d be great to have a section to update the weights we use daily.👍🏽

Yvonne

Loved it… a bit too long … it would be great if the app had a place where we can note the weights we use to track our progress and maybe somewhere where we can log notes

Amber

Loveeee the variety through the days and weeks. LOVING THIS

Daniella

Arlyssa

Carly

Not sure how I will be able to do another leg workout in 2 days. Any suggestions for muscle soreness? 2nd day is always the worst.

This is the leg day that unlocks a new level

April

It definitely not easier the 2nd time around. Great workout to start the week. Glutes are definitely getting more defined I can see it 2nd time around.

Yesenia

Claudia

Hard!!! I picked the wrong day to walk to the gym! Lol 😂

Jenna

Ember K

Palmira

The hanging leg lifts for me, find it hard to keep a grip with my hands..

Long leg workout after basically 3 days straight of legs ..

My legs are going to be jelly!..

Donna-Marie

What a leg day ☠️☠️ my legs are f** dying 🔥🔥🔥

Sassi

Ruxi

Oh lordddd, good thing I was alone because I literally screamed after just 50reps of those frog squats  🥵🥵🥵

Vanessa Bellido

I don’t know if I’ll be able to walk for the rest of the week! 😅

Yari

Wow!! I think Mel took up a few hundred notches… the hanging lifts and the frog jumps were 🔥🔥🔥 I was not expecting that after two days of stair master but I LOVED it. Sure, I was cursing at Mel the whole time but I know I’ll thank her later when I get that booty back, oh yeah! I can’t believe I got through that. Feeling strong after that workout. It’s was a good one!

Jennifer

Yajaira

Amara

Maybe note what muscle is the main focus per work outs. Sometimes it’s clear other times not 100%

Katie

Randi

Priscilla

Melisa

Phew those frog jumps my quads are on fire!! My hands were all blistered so I did lying leg lifts instead of hanging leg lifts

bintou

Legs + Abs:
- Barbell Banded Hip Thrust  (constant tension) 4 x 10 
- Heels Elevated High Bar Squat (deep squat) 5 x 10 
- Single Leg Hamstring Curls 4 x 12 
- Stiff Leg Deadlifts 4 x 15 
- Quad Extensions 4 x 15-20 
- Hanging Leg Lifts  4 x 20 

GLUTE BURN-OUT					
- Frog Jumps 100			
- Banded Abduction 100

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

Barbell Banded Hip Thrusts

- Begin with bar positioned on your upper back and heels elevated 
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Heels Elevated Barbell Squats

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

- 12 reps each leg

Single Leg Curls

- 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

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Quad Extension Machine

- Straighten your legs and lock your knees
- Raise legs up while keeping your core tight
- Coming to a L-sit position and lower back to starting

Hanging Leg Lifts

- Squat down and reach towards the floor with both hands
- Slightly jump up and down

Frog Jumps

- From a seated position with a band just above your knees
- Keep feet together and push the band outward with your knees
- Keeping tension on the band the entire time

Seated Banded Abduction

W5/D1 Legs + Abs

Daniela Crisan

Cool Down

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!!!

Renee A Notice

Nikaury

W1/D2 Back

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.

W5/D1 Legs + Abs

Community

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