Name: Playbook - Melissa Alcantara - W7/D5 Legs
Uploaded: 2023-12-22T18:41:40.193Z
Duration: 60 min
Description: W7/D5 Legs

Ruxi

Another week done, no pain in muscles but so much work ✅🙌🏼

Milina Lubneva

The workout was fine. Challenging urself and pushing more out of a workout is difficult when ur on ur own

Leslie

Petya

Yousra

Alana

Palmira

Arlyssa

Jennifer

My legs and abs are trembling but in the best way!!! Six pack here I come!!!!

Melissa Garay

Great Session for the end of the week!!.. NEEDED THAT!!..💪🏾

Donna-Marie

Jewel

Today felt tougher than the rest, I did lift heavier but took some longer breaks 🙌🏼

Vanessa Bellido

Amara

Renee A Notice

My butt, hamstrings and quads are shakinggg right now, let’s not forget the rope crunches getting easier but still not easy

bintou

i will definitely be feeling that tomorrow, such a good workout!! 🔥🔥🔥

Randi

Starting to see a difference “soo exited!!!!” 😆😆😆

Hilen

I’m seeing my ass grow and it’s noticeable to others. All hard work is showing 🍑

Sonia

Leila

You weren’t lying when you said “leg death” 😅🥵

Keatyn

I be looking crazy as hell after those rope crunches🥴😂❤🍑

Holly

Legs Death:
- Low Bar Squat 4 x 10 
- Lying Hamstring Curl 4 x 10 
- Smith Machine Reverse Lunge 4 x 10 each side
- Narrow Stance Leg Press 4 x 15
- Smith Machine Banded Hip Thrust (continuous reps) 4 x 20
- B-stance DB Deadlift 3 x 10 each side
- Rope Crunches 4 x 50

- Begin with bar positioned lower on your back
- 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

Low Bar Squats

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

Hamstring Curls

- 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

- Keeping your back flat against the pad
- Knees and feet together 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow Stance Leg Press

- 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

- Add band just above the knees for added resistance

Smith Machine Hip Thrusts (add bands)

- 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

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Rope Crunches

W7/D5 Legs

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/D5 Legs

Community

More workouts from Melissa Alcantara