Name: Playbook - Melissa Alcantara - W6/D5 Legs & Abs
Uploaded: 2023-12-22T18:41:39.965Z
Duration: 60 min
Description: W6/D5 Legs & Abs

When I opened up the hip thrust sets, I almost threw a fit seeing 10x10 🥵. BUT I hit a new PR so I'm wit' it! LFG! This was 🔥 🔥!

Angelica

Allison

Couldn’t finish hip thrusts due to hip pain (former injury) but happy and feeling the burn from the rest of the workout 🏋🏻‍♀️

Omg Mel… God bless you lord have mercy that was freakin awesome 😎💪🏽🍑🦵🏽

Melissa Garay

Alana

Gabe

Woo! That one was a killer!
Those hip thrusts!!

Nicole

Forgot my headphones at home so I got through this one way quicker than I thought possible. 
It was another good one!!!

Stephanie

Hahahaha. It was absolute murder on my legs.

Gabriela

The first exercise was awkward and I would suggest swapping it out for something else.

Madilyn

Shannon

Denise

Yokaira

Rita

Zindzi DeFreitas

Neyruz Eagan

Maria Heimvåg

Ella Cama

Mildred

Candis

Sami

Daniela

I struggled.... hate lunges, some reps were so much I thought I would pass out. Spent too much time resting because I was struggling I guess. Perhaps I'm just in a sour mood I don't know 🥴🥴

Deborah

Rosa

Had to mod the leg lifts so not to aggravated my prolapsed bladder and it worked JUST as well!

Ayanna

Please indicate the rest times between each set

Asal

Jewel

It was great! I do have a question, I’m starting to notice the changes. I really am mostly concerned about losing arm fat and back fat since my body is more square shaped. Should i be doing more then the 2.0 program and eating better to teach that goal?

CINDY

Daniela Crisan

Natascha

🎉🙌🏾⭐️🏋🏾‍♀️❤️

Dolores “Doe” Restrepo Macias

Those emoms and the leglifts are really a test of endurance and attitude! 🥵 Made it!!

Taija

Hard.  Today was hard.  But, I showed up!

Sheron

Crystal

I did it!!!! Double fisted W6D4/5.. All caught up and feeling reignited… Looking forward to W7D1 in the am…

Renee A Notice

Raluca Maria

Thanks again for making me try new equipment! Bandssssss

Jenna

I feel stronger than ever!! 💪🏾💪🏾

Michaela Calvin

I am hung over and I still showed up 😂 🍻

Leila

Jake

Nadia Arreola

Lisa

Ass & Abs…doesn’t get better than this 🍑🔥💪🏼

Sonia

So brutal. The leg lifts are the end had me questioning my life. Thank you 🌶🙏🏽

Victor

Linda

Half way there!!! Just finished week 6 strong 🔥 My body is loving me right now 😘💪🏻❤️

Valerie

You could improve your app by not directing us right into a review after every workout. It’s inconvenient. The workout was fire though 🔥

Blanca

There’s nothing left but a sweaty mess 🥵

Sarah

Negin

Day 5: Legs & Abs
- Smith machine front squats: 4 x 10
- Smith machine reverse lunges: 4 x 10 reps each leg
- Smith machine hip thrusts: 10 x 10 
- Abductor machine: 4 x 20
- Banded glute bridges: 100
- Lying leg lifts: 4 x 30

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Keep your chin and eyes up
- Press up through your heels

Smith Machine Front Squats

- 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

- 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

Smith Machine Hip Thrusts

- 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

- Lay on the ground on your back with a band around your legs above the knee
- You feet should be planted firmly on the ground and tension should be on the band
- Raise your hips off the ground in a bridge motion
- Lower back to ground and repeat

Banded Bridges

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying Leg Lifts

W6/D5 Legs & Abs

Kim Shampine

This is one of my favorite programs. All the way from FitPlan days

Heather

Smriti

Built Aesthetics 2.0 Frequent Asked Questions

elizabeth

Love how yoga is incorporated. Best cool down for a workout!

Sheay

Cool Down

Great warm up. Could be a little longer but still great!

11 months postpartum here. Let’s just say I’m warmed up cause I’m sweating just from this.

Gina

Kiuntai

Warm Up

Christina

Donnell

Alexis Johnson

W1/D1 Chest & Biceps

Abby

W1/D2 Legs

Elise

Anita

I just wanted to know if you have any cool alternative for people with a plica knee syndrome instead of running and cycling very fast ???

Aðalheiður

W1/D3 Back & Triceps

Stefff

Julia

Tamara

W1/D4  Legs

Great workout. I'm curious though, is anyone else's back cramping on the kneeling rope crunches?

W1/D5 Shoulders & Abs

Great! The 2-mile run was more of a run/ walk lol. Mann I gotta get this endurance up! The push ups, did me in 🥵

W2/D1 Chest & Biceps

Ana Reyes

W2/D2 Legs

Kayla

Fantastic! Man I'm loving these challenging work outs. I could only do 7 1/2 lbs on the Rope Overhead Extensions and it burned like crazy!

Ruxi

W2/D3 Back & Triceps

Kickbacks and hamstring Curls had me on fire!🔥 🥵

W2/D4 Legs

Another one done ✔️ I’m feeling stronger and sticking to the routine which feels great 😌

Amber

W2/D5 Shoulders & Abs

W3/D1 Chest & Biceps

Shelby

Andrea

W3/D2 Legs

It was great.
I was exhausted today but I still managed
To come and do the work
Consistency!💪🏾

Amaia

W3/D3 Back & Triceps

Fire as always. I got my heart rate up on this one 👌🏾. Soo glad there was no Cardio today, my legs are over it! 😂 Buttttt I will say, this booty 👀 she starting to look just right y'all! Week 4 on deck!🙌🏿

Courtney

Monequa

W3/D4 Legs

Killer! My arms still ache from 2 days ago lol. Those shoulder-face pulls always take me out👏🏾

W3/D5 Shoulders & Abs

Push ups & run took me out! 😩 but I got it done.

It feel so hard after being I’ll and coming back to the gym.But I still did it as I could.

Dzvinka

W4/D1 Chest & Biceps

I've been out of the gym for a week and this kicked my 
a**. I almost didn't make it through the walking lunges. Great workout as always 🤯

Had to drop reps on some exercise to 15 instead of 20 due to being sick but will get back up the reps again the next time 😫😅

W4/D2 Legs

The dips and rope pulls almost got ya girl! 😂 Great burn! 🙌🏿

My arms are burning.
I struggle with arms but still do it. Feels great!

Shann

W4/D3 Back & Triceps

W4/D4 Legs

Just a killer! And my abs look awesome ✨🙃

Great sweat as always! Burned over 500 cals on this one! Woohoo!💪🏿

W4/D5 Shoulders & Abs

W5/D1 Legs

Hit a couple of PRs today 💪🏿 ayye 😝. But that stairmaster can kiss my a@#! 😩🤦🏾‍♀️

W5/D2 Chest & Biceps

Musonda

Weights were fun to do, run was hard as hell.

Alexandria

W5/D3 Back & Triceps

Konstance

W5/D4 Legs

Fire 🔥 as always. Loving phase 2! With the lower reps I'm hitting New PRs! I will say though my hanging leg lifts don't look like Mel's! I know was looking crazy in the gym😅

W5/D5 Shoulders & Abs

Mel Girl… wtf that was a sexy workout. 😅 DEAD

Tianna

I hate/love Mel for this one! 🤯🥵🥵

W6/D1 Legs

Thankful for a fairly easy set.  Ya girl has been TIRED! 🙏🏾😂

Anyone know how many calories this workout burns ? Just an estimate ?

Bianca

W6/D2 Chest & Biceps

Great workout today! My hammies are feeling it!

W6/D3 Legs & Shoulders

This was a FIRE workout! Those dips were insane! 🤯

That 30 bench dip & 2 mile run…uff 🥵🥵🔥🔥🔥

W6/D4 Back & Triceps

W7/D1 Legs

Mel! I can't lift my arms now to drink on my beach vacation. Love ya! ❤️

W7/D2 Chest & Biceps

Yajaira

W7/D3 Back & Triceps

Ana Diaz

W7/D4 Legs

Awhina

Dilara

W7/D5 Shoulders & Abs

W8/D1 Legs

Vanessa

Good fast pump. Did all these exercises slow and steady. Seeing the gains POP!
As always love the cycle sprints. 🙌🏽

W8/D2 Chest & Biceps

Hit 2 new PRs tonight, LFG!!🙌🏿 🔥 🔥

W8/D3 Legs & Shoulders

Hrafnhildur Edda Magnúsdóttir

W8/D4 Back & Triceps

Y'all ever sit at the edge of your bed and zone out into space?... ME halfway through the Hip Thrusts x10 set 🥴🥵

Currently laying on floor like a starfish. OMG. So good!!!!!!

W6/D5 Legs & Abs

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