Name: Playbook - Melissa Alcantara - W7/D2 Legs + Shoulders
Uploaded: 2023-12-22T18:41:40.105Z
Duration: 60 min
Description: W7/D2 Legs + Shoulders

Alana

Daniela Crisan

Rita

Tania

Dallas

Nelli

I'm tired, lol. Those hip thrusts get me every time 😪

Sabrina

Took two weeks off due to sickness & holidays and wow, that was tough!

Mindy

Josie

Anna

Finally hit 45’s on my hip thrust. Definitely seeing progress. Let’s go!

Megan

April Fulton

Lisa

Omg!!! The one thing I notice is my strength and stamina has risen! 
I’m getting shit done

Zindzi DeFreitas

Colleen

Becoming more like routine which is amazing

Rebecca

A great workout back at the gym after a long week!

Brittany

Melissa

Was able to add another 10 pound plate on each side! Getting stronger, baby!🙌🏽🔥

Yvonne

Tatiana Onzaga

Katherine

Modified to home workout and got creative added a few more reps since I didn’t have extra weights but got it done nonetheless and definitely felt it and sweated …glad I pushed myself even if I didn’t make it to gym 💪😄

Jennifer Galo

🏋️‍♀️🏋️‍♀️🏋️‍♀️

Lara

Loved this. The smith machine is crazy resistance for arms.

Rachael Inzer

Such a good one! I’m starting to get creative with movements to push myself even more. Great sweat today 💪

Brittney

Yes! Yes! Yes!!!!! Everyday I prove to myself I’m more much stronger than I let myself believe. I’m no longer afraid of increasing weight! Thanks Mel (and myself for showing up and doing the work)❤️❤️

bintou

I was so tired today after work I had A fleeting thought of skipping the workout today but the gym is on my way home so I just veered off the freeway and got to it and thankful I got through it it’s hard to work through when you’re tired but it’s worth at the end

Leslie

Yajaira

Agnes

Nancy Cuevas 

EmmeMax7

Packed gym still got in done. Hopped on the stair stepper while waiting for equipment. 

Had a bad day… just wanted to go home and cry. Glad I made it.

Sandy

Dolores “Doe” Restrepo Macias

Great workout!! 🏋🏽‍♀️ I can feel myself getting stronger!! Increasing more weight each week💪🏽🔥😄

Ivory

That hip thrust is 🔥🔥🔥 I’ve never did progressive weight on a thrust so that’s new!

Milina Lubneva

If you’re strict about only giving yourself 45 seconds to rest between each rep, you’ll get way more out of the workout. Now that I’m feeling stronger I will have more discipline about the clock

Gella

Ashley

Marissa

Addy

Mayra

Nicosia

That was a nice workout! Love working on those legs. I’m almost ready for short skirts! 😂

Jennifer

Anita

Great leg workout! And always love me some shoulders! 🔥🔥

Nicole

Holly

AH-MAZING. Starting to get my beast mode back!

Samantha

Sarah

Priscilla

Day 2: Legs + Shoulders

- Hip Thrusts: 5 x 15, 12, 10, 8, 6 (make sure to increase the weight every set)
- Hamstring Curls: 4 x 15
- Dumbbell Step-ups: 3 x 10 (each leg)
- Leg Press (wide stance): 3 x 15
- Seated Smith Machine Shoulder Press: 3 x 10
- DB Shoulder Press: 4 x 12

- 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

(make sure to increase the weight every set)
60-90sec rest

Barbell Hip Thrusts

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

Hamstring Curls

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

10 reps each leg

Dumbbell Step-ups

- Place feet 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

- Start by sitting with the barbell at your chin
- Press directly up overhead
- Lower slowly back to starting position

Seated Smith Machine Shoulder Press

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

DB Shoulder Press

W7/D2 Legs + Shoulders

Gaelle5

W1/D1 Squats + Abs

Sonia

W1/D2 FTGM Upper Body Strength

This was much needed I’ve always loved Mel’s recovery days 😍

Niheves

W1/D3 Recovery

W1/D4 Chest + Arms

“You pressed play for a reason” needed that ! 🥹

W1/D5 Jumpman 23

Rosa

Kurstein

W1/D6 Recovery

I just love Mel's workouts. They are challenging, but they make me feel so strong 💪🏽 😁

W7/D2 Legs + Shoulders

Community

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