Name: Playbook - Melissa Alcantara - W6/D1 Legs/Hip thrusts
Uploaded: 2023-12-22T18:41:40.035Z
Duration: 60 min
Description: W6/D1 Legs/Hip thrusts

Silvia

Ruxi

Milina Lubneva

Been gone a while but it feels good to be back

Leslie

Lisaura

Oh man, glutes are hurting after this one

Alicia

Carly

Melissa Mcpherson

Jennifer

I burned 700 calories doing this workout 🥵🦵🏽

April

Doris

Legs are off the clock. I’ll be sitting for the rest of the day.🥵

Yvonne

Alana

You know it was a great workout when you’re sore leaving the gym 
✌️♥️☺️

Ceirra

Arlyssa

Holy cow!!!! My legs are shaking 🙏🏽😍😎

Melissa Garay

Great start to my week!!..
🙌🏾💪🏾

Donna-Marie

Jewel

Amazing!  Well over due. 🏋🏿‍♀️

carla

Did this with my mum and we killed it at the gym! Hello jello legs 😆🙌🏼

Vanessa Bellido

Hit 315 on my hip thrust for the first time ever!🙌🏻🙌🏻

Lindsey

My legs 😵‍💫😵‍💫😵‍💫

Oooooo boyyyy my legs on 🔥🔥🔥🔥🔥 feeling stronger everyday week!!

Amara

Stopped over thinking and JUST DID!!! Knees weren’t havin it so, we had a little chat 😐….  Stood my ground, formed up annnndd!!! Gave these knees/legs a better reason to be rinsed @ the end… Killed Legs tuhday… 🦵🏾🦵🏾

Renee A Notice

Julia

Yasmine

After feeling unwell this week, going back to the gym felt like a treat!!

Taija

I had to find alternatives to a couple of the exercises but at the end it was a killer workout 🏋️‍♀️ Feeling stronger 💪🏼

Hilen

Sonia

I enjoyed this workout it was shorter than last week. I am doing this program with my sister and we are still a lil sore from last week so a easier Monday was welcome today. Thanks Melissa for writing these programs they have helped us get stronger. Love from Canada 🇨🇦

Aurora

Katie Stone

Josie

Fuckin’ siiick!! Nice seeing you Mel! x 🙌🏽🙌🏽

Monica

Malory

Anna

Anna Ramos

Amazing workout. Great way to start the day. Happy Monday. My flyers are killing me BTW.

Nora O’Hara

I’m finally getting to the 3rd standing calf raise set before I die  💪🏽💪🏽💪🏽

Julissa

Great workout, happy Monday! 🔥🍑🏋‍♀️

Holly

Legs/Hip thrust:
- Barbell Hip Thrust (stop and pause) 4 x 8 
- Front Foot Elevated DB Lunges 4 x 10 each side
- High and Wide Leg Press 4 x 15 
- Lying Hamstring Curls 4 x 12 
- Adduction Machine 4 x 20 
- Weighted Glute Hyperextension 3 x 15 
- Weighted Standing Calf Raises 4 x 20

- 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

- Stop and pause

Barbell Hip Thrusts

- 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

- Place feet higher/wider on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Wide Stance Leg Press

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

Hamstring Curls

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine

- Place your hands at your chest 
- Raise your upper body engaging your glutes
- Pause at the top and come down

- Hold weight for added resistance

Hyperextensions (add weight)

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell Standing Calf Raises

W6/D1 Legs/Hip thrusts

Daniela Crisan

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

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.

W6/D1 Legs/Hip thrusts

Community

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