Name: Playbook - Melissa Alcantara - W8/D1 Legs/Hip thrusts
Uploaded: 2023-12-22T18:41:40.221Z
Duration: 60 min
Description: W8/D1 Legs/Hip thrusts

Milina Lubneva

Holly

Leslie

carena sawyer

Tanika Whiting

Megan

Doris

Alisha

Arlyssa

Alana

Hrafnhildur Edda Magnúsdóttir

Trini

Jewel

Done ✅ 
SMASHED IT
HAPPY BIRTHDAY TO ME
💪🏾💅🏾🙏🏾

Donna-Marie

Ruxi

Jennifer

Julia

Amara

My ass n legs are fried & I’m lovin it😜

Renee A Notice

Nadia Arreola

bintou

Katie Stone

Loving this BYB. I continue getting stronger. I was able to wide press 140 pounds.

Josie

Anna

Didn’t want to come to the gym, glad I did!

Malory

We’re in the home stretch! 2 weeks & 6 days left! 😁

Keatyn

Legs/Hip thrust:
- Barbell Hip Thrust (stop and pause) 4 x 8 
- Front Foot Elevated DB Lunges 4 x 10 each side
- High and Wide Leg Press 4 x 15 
- Lying Hamstring Curls 4 x 12 
- Adduction Machine 4 x 20 
- Weighted Glute Hyperextension 3 x 15 
- Weighted Standing Calf Raises 4 x 20

- 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

- Stop and pause

Barbell Hip Thrusts

- 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

- Place feet higher/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

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

Hamstring Curls

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine

- Place your hands at your chest 
- Raise your upper body engaging your glutes
- Pause at the top and come down

- Hold weight for added resistance

Hyperextensions

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

Dumbbell Standing Calf Raises

W8/D1 Legs/Hip thrusts

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

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 😩..

W8/D1 Legs/Hip thrusts

Community

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