Name: Playbook - Melissa Alcantara - W6/D5 Legs/Deadlifts
Uploaded: 2023-12-22T18:41:40.109Z
Duration: 60 min
Description: W6/D5 Legs/Deadlifts

Ruxi

Sheena

A crushing training 🔥☠️☠️☠️

Milina Lubneva

Leslie

Tanika Whiting

Kaya

Melissa Mcpherson

Doris

It gets better towards the end lol stick it out!

Daniela

60 dumbell standing calf raises x 3 had me dying!! 😵‍💫😵‍💫😵‍💫😳

Fuckyou10!

Yvonne

Alana

How will i walk home… still recovering from last 2 days leg day and now this but I love it

ingrid

Daniella

Arlyssa

Carly

Jennifer

I’m waiting for more program love♥️🥹

Negin

Brittany

This workout is leg and glute gains 🔥 🍑

Sassi

Whoa Mama
Needed that!..
EPIC SESSION 💪🏾

Donna-Marie

Jewel

Sophia

Linda Xochitl Avalos 🌸

Melisa

carla

Omg. After two days ago and today’s, I don’t think my legs will move tomorrow! Dead.

Nikole

Amara

Determined to CRUSH this workout as I am excited to try some more “new new” movements by @fitgurlmel.  Although mind was willing, body wasn’t moving as it should…. Took waaayyy to long to get through feeling rinsed from the start… Dug deep, turned up the volume to hear @fitgurlmel in my ear and worked it out💪🏾💪🏾

Renee A Notice

Priscilla

Phew my hamstrings abs glutes were shaking by the end!!!

bintou

feel the burn, that was my favorite workout so far!! 🔥🔥🔥🔥🔥🔥🍑

Randi

Priscila Carrasco

That was killer!!! Those B-stance barbell followed by B-Stance dumbbells 🥵 next level! ❤️ the 🔥 🔥🔥🔥🔥🔥🔥🔥🔥🔥

Niheves

My legs are on Fuego🔥!!!! Great workout.

Yesenia

Any kind of lunge is always my weakness. 😅🔥🥵

Taija

3 sets of 60 calf raisessssss 🥵🥵🥵

Samantha

Hilen

Was it just me or was that a never ending lift 😂

Amanda

Katie Stone

Josie

Leila

Anna

Anna Ramos

Those calf raises ☠️ but I was worried about the plyo lunges since I haven’t done them in a while. Surprisingly those were easy!

Keatyn

Weights up!!! Friday workout done!!!  Theragun take me away ❤️

Valerie

Holy mf Deadlifts... this workout was accurately named😵🔥🍑

Holly

Legs/Deadlifts
- BB Deadlift 4 x 10 each side
- B-stance BB Deadlift 4 x 8 each side
- B-stance DB Deadlift 4 x 10 
- DB Reverse Lunges 3 x 10 each side
- Single Leg Hamstring Curl 4 x 12 each side
- Banded Hip Thrust 3 x 15  
- Dumbbell Standing Calf Raises 3 x 60
- Plyo Lunge 3 x 20 (10 each leg)

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo Barbell Deadlift

- 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) 
- Bar tracks the front leg as you hinge at your hips and move into a deadlift 
- Keep spine long and hips square

- 8 reps each leg

B-stance BB deadlift

- 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

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

- 10 reps each leg

Dumbbell Reverse Lunges

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

- 12 reps each leg

Single Leg Curls

- With a band above your knees
- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling, squeezing your glutes 
- Lower down towards the ground and repeat

Banded Hip Thrusts

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

Dumbbell Standing Calf Raises

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

- 20 reps (10 each leg)

Plyo Alternating Lunges

W6/D5 Legs/Deadlifts

Daniela Crisan

Lisaura

Cool Down

Silvia

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/D5 Legs/Deadlifts

Community

More workouts from Melissa Alcantara