Name: Playbook - Melissa Alcantara - W5/D5 Legs
Uploaded: 2023-12-22T18:41:40.002Z
Duration: 75 min
Description: W5/D5 Legs

Amber

Wowwww I really felt the hip thrust in my glutes!

Silvia

Ruxi

Milina Lubneva

Ivory

Felt weak today but I pushed thru…. Dedication over motivation

Leslie

Carly

Tanika Whiting

Santy

Alana

Arlyssa

Palmira

Omg this kicked my butt!!! Bad ass workout!!!

Melissa Garay

First time with hip thrusts on the smith machine..
TOUGH BUT GOOD!..
Done ✅

Donna-Marie

Jewel

Amanda

Randi

Priscilla

Siobhan McMullen

Started of ROUGH😫… Levelling up weights on those deep squats almost took me out 🥵…. It was just the challenge I needed to devour the rest of the workout 🏋🏽‍♀️ with a second wind for 30 min stair master to finish off W4D7 😏

Renee A Notice

TGIF!!! Great workout to end the week!!! I have this love hate relationship with hip thrust. I hate them but I love the end result.

Yesenia

One of my best workout I’m definitely feeling proud

Jayline

Legs are dead, but that means it was a great workout!

Natalie

The hip thrusts get me EVERY time lol 💪🏽🔥🍑

Ashleigh

I’m in a hotel gym so I had to replace some of the movements with gymball and band. Felt like they worked though! 🔥☺️

Taija

Hilen

Samantha

Paris

Anna

Those low bar squats were squatting different 😮‍💨

Julissa

Valerie

I am loving this week workouts! Challenging!!

Annette Picard

Holy booty cramps😭😂🔥🍑
Also... 200 Kneeling rope crunches! Gone are the days of 3x20🥴

Holly

Legs Death:
- Low Bar Squat 4 x 10 
- Lying Hamstring Curls 4 x 10
- Smith Machine Reverse Lunge 4 x 10 each side
- Narrow Stance Leg press 4 x 15
- Smith Machine Banded Hip Thrust (continuous reps) 4 x 20 
- B-stance DB Deadlift 3 x 10 each side
- Rope Crunches 4 x 50

- Begin with bar positioned lower on your back
- 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

Low Bar Squats

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

Hamstring Curls

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

- 10 reps each leg

Smith Machine Reverse Lunges

- Keeping your back flat against the pad
- Knees and feet together 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow Stance Leg Press

- 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

- add band just above the knees

Smith Machine Hip Thrusts

- 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 DB deadlift

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Rope Crunches

W5/D5 Legs

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

Loved the combo. Legs are 🔥. Thank you for all you do 😍

Michelle

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…

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

Allison

Zindzi DeFreitas

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

Sonia

W3/D3 Legs + Shoulders

Rouse

W3/D4 Hybrid

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

W3/D5 Legs + Abs

Lauren

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

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

Megan

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

Angie

Courtney

W5/D1 Legs + Abs

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

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/D5 Legs

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