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

I absolutely love these workout set up and how they are laid out! 🫰👌👏🏻

Courtney Musick

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 😩..

Yanil

W1/D5 Legs + Abs

W1/D6

Fabs

W1/D7

Brittany

W2/D1 Legs + Shoulders

W2/D2 Hybrid

W2/D3 Legs + Abs

Isora

Quick back session but with a kick at the end!!! Love it!

W2/D4 Back + Cardio

I love it!!! It’s hard Mel always pushing you! You just gotta put in the work!

W2/D5 Legs + Cardio

Squeezed a workout in between school and errands

W2/D6

Ilze

W2/D7

W3/D1 Legs

W3/D2 Back

W3/D3 Legs + Shoulders

W3/D4 Hybrid

Just good! Love the fact that it is different from day to day

W3/D5 Legs + Abs

Almost takes myself out of that one,  so glad I Didn't

Holly

Today was the first time I did almost the whole 30 minutes no hands!

W3/D6

Another day another win! 60 minutes! Get on my level 🏋🏽‍♀️

Tanika

W3/D7

W4/D1 Legs + Shoulders

My upper body feels stronger after that workout 💪🏾

W4/D2 Hybrid

Lizzie T

W4/D3 Legs + Abs

Lily

15 minutes in a bike really completed the workout 🏋🏽‍♀️

W4/D4 Back + Cardio

Lacey

W4/D5 Legs + Cardio

Instead of Stairmaster I did a six mile strenuous hike, felt it all in my peach :)

Combined this with a flute activation exercises

ingrid

W4/D6

A nice cardio session on a lazy Sunday 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

Did a six mile hike for my Stairmaster workout

W4/D7

Almost made the 2 mile got to 1.88 😭🔥

Awesome workout! Had to sub the elliptical, but no excuses!

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

Finally, an arm workout!! 🏋🏽‍♀️😗🔥

Arms and upper back feeling it today!! The weight recorder wouldn’t accept my input on some exercises, hopefully this glitch gets worked out cuz I love that we can follow what weights I’ve been using

W5/D4 Hybrid

Wowwww I really felt the hip thrust in my glutes!

W5/D5 Legs

I did a ton of walking, like 5 hours, took a trip to the capital. Does this count? 😉

W5/D6

W5/D7

W6/D1 Legs/Hip thrusts

Your workouts are great. I wish there were alternatives listed for some of the less popular machines. Like my gym doesn’t have a landmine attachment.

Melissa

W6/D2 Hybrid Upper

Lawwwwwd my glutes on fireeeee thank you 🙏🏻👑

W6/D3 Legs/Squat

lucky

Sheila

W6/D4 Hybrid Upper

Sheena

A crushing training 🔥☠️☠️☠️

W6/D5 Legs/Deadlifts

W6/D6

Westley

Calyssa

W6/D7

Still here, still got it! Back with those frog jumps, the other way around 🤞🔥🔥🔥

Yousra

W7/D1 Legs + Abs

2 miles 19.22 at 6 months pregnant Holy shit, what an accomplishment

W7/D2 Hybrid + Cardio

So tired today and I still managed to complete this workout. A great one for the lower body!

W7/D3 Legs + Shoulders

W7/D4 Hybrid

Another week done, no pain in muscles but so much work ✅🙌🏼

The workout was fine. Challenging urself and pushing more out of a workout is difficult when ur on ur own

W5/D1 Legs + Abs

Community

More workouts from Melissa Alcantara