Name: Playbook - Melissa Alcantara - W7/D1 Legs + Abs
Uploaded: 2023-12-22T18:41:40.136Z
Duration: 60 min
Description: W7/D1 Legs + Abs

Still here, still got it! Back with those frog jumps, the other way around 🤞🔥🔥🔥

Milina Lubneva

Leslie

Yousra

Loved this!! So glad to be able to enter the amount of weights lifted!

Nikia

Still can’t do hanging leg lifts to save my life

Alicia

Tanika Whiting

The frog pumps looked so awkward. But when I started I realised they’re not awkward but they are a damn workout !!! 
Finally managed 20 leg lifts in a row no breaks 😅
Body is on fire 🔥

Kaya

Alexandra

Doris

Yvonne

Alana

Jelly legs. Whole body was VIBRATING during sets

Daniella

Amber

Arlyssa

Carly

Esperanza

Fuschia

Tough one today..
Hi However LOVED IT!! 💪🏾

Donna-Marie

Jewel

Julia

Getting closer to thrusting my body weight!!! My glutes are on fire. I realized I do better and go higher with weight when I go lighter than my max in the first set, it helps me remember I am stronger even when I want to rest mid set

bintou

Randi

Just what I needed to workout the kinks!!! The perfect workout to start the day.. 🐸 pumps definitely got all 👀’s on me.. lol

Renee A Notice

Nadia Arreola

I’m telling you the frog pumps look innocent but they are evil!!!!

Taija

Hilen

Mel says legs and abs but that was definitely cardio too 😂

Amanda

Reverse frogger gave me all the stares in the gym 😂 🍑

Katie Stone

Negin

Josie

Had a hard time with those frog pumps. I was not able to do all 100 😂 ☠️ I’ll try again soon!

Leila

Happy Monday everyone! There’s nothing like that Monday morning workout!! I’m going to feel those reverse frog pumps later 🤣 I’ve never done them before! Hope you all have a great day!

Nora O’Hara

I am so so happy I did this program. During COVID I got up to 149 lbs, which was 16 lbs heavier than I was at the start of COVID. And not to make it about weight. II just didn’t feel good at all. 

At the start of the program I was 144, went up to 145, and am now 138.7 at the start of week 7. I’m more toned and lean. I’m just so glad I stuck with the program and the food guide! BEST DECISION EVER!

Calyssa

Work it on a Monday like it’s life or death!!!!

Valerie

Legs + Abs:
- Barbell Banded Hip Thrust 4 x 10 
- Heels Elevated High Bar Squat (deep squat) 5 x 10 
- Single Leg Hamstring Curls 4 x 12  
- Stiff Leg Deadlifts 4 x 15 
- Quad Extensions 4 x 15-20 
- Hanging Leg Lifts 4 x 20  

GLUTE BURN-OUT:					
- Reverse Frog Pumps 100			
- Banded Abduction 100

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

Barbell Banded Hip Thrusts

- Begin with bar positioned on your upper back and heels elevated 
- 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

Heels Elevated High Barbell Squats

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

- 12 reps each leg

Single Leg Curls

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Smith Machine Stiff Leg Deadlifts

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Quad Extension Machine

- Straighten your legs and lock your knees
- Raise legs up while keeping your core tight
- Coming to a L-sit position and lower back to starting

Hanging Leg Lifts

- From a prone position with your legs off the bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift heels towards the ceiling, engaging your glutes
- Lower back to starting position

Reverse Frog Pumps

- From a seated position with a band just above your knees
- Keep feet together and push the band outward with your knees
- Keeping tension on the band the entire time

Seated Banded Abduction

W7/D1 Legs + Abs

Daniela Crisan

Lisaura

Cool Down

Silvia

Yajaira

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

Ruxi

W1/D2 Back

Earlyyyyyy Morning workout… When you’re up and can’t sleep why not get it in…

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.

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

W3/D3 Legs + Shoulders

Rouse

W3/D4 Hybrid

W3/D5 Legs + Abs

Lauren

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

Holly

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

Wowwww I really felt the hip thrust in my glutes!

W5/D5 Legs

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

W6/D7

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

W7/D1 Legs + Abs

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