Name: Playbook - Melissa Alcantara - W7/D3 Legs + Shoulders
Uploaded: 2023-12-22T18:41:40.151Z
Duration: 60 min
Description: W7/D3 Legs + Shoulders

lucky

Ruxi

So tired today and I still managed to complete this workout. A great one for the lower body!

Milina Lubneva

Holly

Leslie

Yousra

Lindsey

carena sawyer

Alana

Carly

Great Session..
B-Stance Hip Thrust -
A KILLER 😫😫😫

Donna-Marie

Jewel

Alexa Stone

Yaaaay, feels good to be back after being sick and recovering for almost two weeks!

Taija

Great workout today! Looove the hack squats!

Tess

I had to lower weight to focus on form and I’m so glad I did. At week 7 my form is better than ever. My legs are burning and my arms feel good!!!

Jennifer

Amara

My bootyyyyy is dyingggg phew I increased weights again I was so happy to see shoulder work after all the leg work haha I love it

bintou

Priscilla

This time around the B stance hip thrusts got me 🥵 rinsed!!! The thickness comin through 👀🔥💯… Lovin my new links 😜… The process is real 💯, trusting BYB to build my booty and body..

Renee A Notice

I almost fainted 😅 awesome workout 🏋️‍♀️

Hilen

Those B stance hip thrusts with only 45 sec rest was just plain cruel. Booty poppin though 💁‍♀️

Katie Stone

Im loving the results in my body. The B stand hip are crazy, feeling accomplished in the increasing weight.

Josie

B stance hip thrusts are the real deal🍑🥵🔥

I’m I the only one dying lol! I so enjoy the workouts and the challenge ! Thanks Mel !!!!

Annette Picard

I always feel great after these workouts!! Thanks Mel

April

Those b stance hip thrusts are the bane of my existence…. But I lowkey love it.

Brooke

Anna Ramos

Legs + Shoulders:
- Deficit Deadlift 4 x 8 
- Front Foot Elevated Lunges 4 x 10 each side
- B-stance Hip Thrust 4 x 12 
- Hack Squats or Wide Stance Squats 4 x 12 
- Abduction Machine 4 x 20  
- Standing DB Shoulder Press 4 x 12 
- Bent Over DB Kickbacks 4 x 15 each side

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells forward, press hips back while sitting into a squat
- Stand straight back up pressing hips forward

Dumbbell Squat Deadlifts

- 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

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

- 12 reps each leg

B-stance hip thrusts

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your feet and your chest up
- Reach parallel 
- Extend your legs to come up

Hack Squats

- 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

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

DB Shoulder Press

- Place single knee on bench, slight bend in standing leg
- Keeping back flat and arm next to ribs
- Extend dumbbell back until arm is parallel to the floor
- Lower back down to 90 degree bend at the elbow

- 15 reps each arm

Single DB Tricep Kickback

W7/D3 Legs + Shoulders

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.

W7/D3 Legs + Shoulders

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