Name: Playbook - Melissa Alcantara - W5/D3 Legs + Shoulders
Uploaded: 2023-12-22T18:41:39.959Z
Duration: 60 min
Description: W5/D3 Legs + Shoulders

Amber

Silvia

Courtney

Them b stance thrust tho... had my shakinnnng 🥵

Alli

Milina Lubneva

Ruxi

Kristina

Yousra

Luv that I can keep record of the amount of weights I’m doing with each set.

Leslie

Carly

Tanika Whiting

Laura

Ashley

Isora

Santy

Yvonne

Alana

Arlyssa

Okay the elevated sumo squats I've never done before today and I'm in love with them!!! ❤️‍🔥❤️‍🔥❤️‍🔥

Challenging but not overwhelming & left me feeling accomplished!

Kimberly Beri

Ember K

Palmira

Jillann

Esperanza

Karina

Whoa, those hip thrusts were a KILLER!!..💥

Donna-Marie

I saved the worst for last: B stance hip thrust! 😵

Danielle Salter

So Mel!! Imma have to cuss you out for those damn b stance hip thrusts!! Lawddd! Omg!! Pure Evil!!! 😩😩😩🔥🔥🔥🔥🙏🏽🙏🏽🙏🏽

But I kinda liked it. Lmao 😂😂

Hip thrusts have always been a challenge for me. Ar I first couldn’t do more than 8 in a row.. well shittt !!! now I’m able to do them all the way through and do extra sets .. but yeah the pain is real! 🙃

Zindzi DeFreitas

Jewel

Correction b stance hip thrusts killed me lol

Amanda

Amara

my ass couldn’t take it… after the b-stance hip thrusts 😳

Priscilla

Literally had to mentally prepare for the B Stance thrusts. 😂

Yajaira

feel the burn 🔥 🔥🔥. that’s was brutal, but in the best way possible!! 💪🏼🍑

Randi

Melisa

B STANCE HIP THRUSTS 🥵 You got me with this new new @fitgurlmel…  Crazy how my lower body scooped that weight up real quick 😤 literally left me stunned when I got to my feet… The activation & burn is 🔥💯

Renee A Notice

Sweating sooooo much!! 🏋️‍♀️🏋️‍♀️

shantal

Julia

My glutes are on fire especially with those b stance hip thrusts those are no joke!

bintou

B-STANCE Hip Thrusts are KILLER 🔥🔥🔥

Samantha

Oh my, my ass was SCREAMING for help!!!!!😵♥️🔥

Taija

🔥🔥🔥 those hip thrusts… will feel it tomorrow

Alicia

Monica

Hilen

Legs + Shoulders:
- Elevated DB Deadlifts 4 x 8 
- Front Foot Elevated Lunges 4 x 10 each side
- B-stance Hip thrust 4 x 12 each side
- Hack Squats or Wide Stance Squats 4 x 12 
- Abduction Machine 4 x 20  
- Standing DB Shoulder Press 4 x 12 
- Bent Over DB Kickbacks 4 x 15 each side

- With both feel elevated
- Hold the dumbbell in front of you
- Lower the dumbbell, while keeping your back straight
- Stand up to full extension

Elevated Dumbbell Sumo Deadlifts

- With your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

- 10 reps each leg

Front Foot Elevated Dumbbell Lunges

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

- 12 reps each leg

B-stance hip thrusts

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your feet and your chest up
- Reach parallel 
- Extend your legs to come up

Hack Squats

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor Machine

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB Shoulder Press

- Place single knee on bench, slight bend in standing leg
- Keeping back flat and arm next to ribs
- Extend dumbbell back until arm is parallel to the floor
- Lower back down to 90 degree bend at the elbow

- 15 reps each arm

Single DB Tricep Kickback

W5/D3 Legs + Shoulders

Daniela Crisan

Lisaura

Cool Down

Alexandra

Warm Up

3rd time coming back to this program. Let’s go!

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.

W5/D3 Legs + Shoulders

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