Name: Playbook - Melissa Alcantara - W9/D3 Legs/Deadlift
Uploaded: 2022-01-21T14:56:14.870Z
Duration: 60 min
Description: W9/D3 Legs/Deadlift

Ruxi

What a great workout! My booty is burning 🔥🔥🔥❤️❤️❤️ 🍑🍑🍑

Jenni Medchill

Triny

Esperanza

Legs and glues are on fire 💃 absolutely loved it!

Sassi

Jewel

Donna-Marie

Vanessa Bellido

Julia

The burrrrnnn!!! 9 weeks in, definitely seeing some lift in the booty!!

Nikole

I just loved this one!!!
Sweat baby sweat !!

Zindzi

My booty is burning and so are my legs 🔥🔥🔥

Niheves

Amara

Geeezzzz…. @fitgurlmel daayyyuummm this was 🌶 🥵🔥💯.
When a man comes up to you on the gym & says “your doing good, you should train us” 👀 you know @fitgurlmel ain’t playin with BYB..

Renee

MY LEGGGS AND MY BOOTYYYYYY 🥵🥵🥵🥵

bintou

Melisa

Randi

Monica

Giulia

Katie Stone

Paulina Hejazi

Josefa

Carmina

Malory

Got to the lunges and thought, wow don’t want to do that. But I pushed through and finished it all. Great workout!!! Feeling very accomplished today!

Brooke

Legs/Deadlift:
- Banded Crab Walk 3 x 20 steps (10 each leg) 
- Sumo Deadlift (3 Sec down) 4 x 10 
- Step ups 4 x 10 each side
- DB Stiff Leg Deadlift 3 x 20 
- B-stance DB deadlift 3 x 10 each side
- DB Walking Lunges 3 x 20 (10 each leg) 
- Plyo Sumo Squat 3 x 15 
- Banded glute bridges 1 x 100

- Staying in a squatted position 
- Walk your feet out and in alternating sides

Crab Walks (with band)

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground for 3 seconds

3 Sec Down Barbell Sumo Deadlift

- 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

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

Stiff Leg Dumbbell Deadlifts

- 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

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

- 20 steps (10 each leg)

Dumbbell Walking Lunges

- Start with wide stance 
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Sumo Plyo Squats

- Lay on the ground on your back with a band around your legs above the knee
- You feet should be planted firmly on the ground and tension should be on the band
- Raise your hips off the ground in a bridge motion
- Lower back to ground and repeat

Banded Glute Bridges

W9/D3 Legs/Deadlift

Warm Up

Cool Down

W1/D1 Legs

W1/D2 Back

W1/D3 Legs + Shoulders

W1/D4 Hybrid

W1/D5 Legs + Abs

W1/D6

W1/D7

W2/D1 Legs + Shoulders

W2/D2 Hybrid

W2/D3 Legs + Abs

W2/D4 Back + Cardio

W2/D5 Legs + Cardio

W2/D6

W2/D7

W3/D1 Legs

W3/D2 Back

W3/D3 Legs + Shoulders

W3/D4 Hybrid

W3/D5 Legs + Abs

W3/D6

W3/D7

W4/D1 Legs + Shoulders

W4/D2 Hybrid

W4/D3 Legs + Abs

W4/D4 Back + Cardio

W4/D5 Legs + Cardio

W4/D6

W4/D7

W5/D1 Legs + Abs

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

W5/D4 Hybrid

W5/D5 Legs

W5/D6

W5/D7

W6/D1 Legs/Hip thrusts

W6/D2 Hybrid Upper

W6/D3 Legs/Squat

W6/D4 Hybrid Upper

W6/D5 Legs/Deadlifts

W6/D6

W6/D7

W7/D1 Legs + Abs

W7/D2 Hybrid + Cardio

W7/D3 Legs + Shoulders

W7/D4 Hybrid

W7/D5 Legs

W7/D6

W7/D7

W8/D1 Legs/Hip thrusts

W8/D2 Hybrid Upper

W8/D3 Legs/Squat

W8/D4 Hybrid Upper

W8/D5 Legs/Deadlifts

W8/D6

W8/D7

W9/D1 Legs/Hip thrust

W9/D2 Hybrid Upper

W9/D4 Hybrid Upper

W9/D5 Legs/Squats

W9/D6

W9/D7

W10/D1 Legs/Hip thrust

W10/D2 Hybrid Upper

W10/D3 Legs/Deadlift

W10/D4 Hybrid Upper

W10/D5 Legs/Squats

W10/D6

W10/D7

W9/D3 Legs/Deadlift

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