Name: Playbook - Melissa Alcantara - W9/D3 Legs/Deadlift
Uploaded: 2023-01-03T20:50:18.469Z
Duration: 60 min
Description: W9/D3 Legs/Deadlift

carena sawyer

Tanika Whiting

My muscles are burning 🔥🔥🔥 fire work out. Single side training of everything is the way to go. It takes more time, but there is more gain from it 🖤

Anya

Jennifer

Ana Clara

That’s some Warrior training right there! 🔥🔥

Yvonne

Alana

I think I won’t be able to walk tomorrow 🥵🥵🥵 my a## is on fireeeeeee 🔥🔥🔥🔥🔥

Alena

Jewel

Ruxi

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

Jenni Medchill

Triny

Esperanza

Legs and glues are on fire 💃 absolutely loved it!

Sassi

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..

Reneé

MY LEGGGS AND MY BOOTYYYYYY 🥵🥵🥵🥵

bintou

Melisa

Randi

Monica

Giulia

Katie Stone

Paulina

Josie

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

Brittany

Kelli

indhira

Warm Up

Lisaura

jasmin ysf

Cool Down

It’s was awesome! I’m super tired.😅

Cari

Dzvinka

Leslie

W1/D1 Legs

The 20 min stairs got me hooot 🥵💪🏼✌🏼💕

Dallas

Idis

W1/D2 Back

Alex

Ooooo Wweeeeeee!!!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

W1/D3 Legs + Shoulders

Megan

Jackie

W1/D4 Hybrid

That kettlebell deadlift to squat was awesome! Loved this workout ✌🏼💕

3rd time doing this and it’s just as hard 💪🏽

Amanda

W1/D5 Legs + Abs

Carly

W1/D6

Yajaira

Idabel Shahan

Always a good sweat session with the stair masters! This workout never gets old for me.

W1/D7

Daniela

W2/D1 Legs + Shoulders

It was great! About to go to an Orangetheory workout too so I skipped a few things cuz of time 

But I have to say I’m already seeing great results…leg pressed 360 on my last set of 10 the other day 🎉

Nadia

Alli

I’m living all of these workouts! And I’m feeling stronger every day.

W2/D2 Hybrid

Nikia

W2/D3 Legs + Abs

Those bike sprints made me feel aliveeee!!!! And to think I wasn’t going to work out today 🫢

Best I’ve felt in a long time! This workout felt like a breeze! Which speaks to the 3.5 months of doing Mel’s workouts! I’m slowly seeing that old self in me that I loved.

W2/D4 Back + Cardio

Lindsey

W2/D5 Legs + Cardio

Please give other cardio options that may be just as effective as the stairmaster because you were not there when I almost passed out😆

Tanika

W2/D6

Ilze

Anna

W2/D7

W3/D1 Legs

Alexa Torres

W3/D2 Back

Alicia

Amber

W3/D3 Legs + Shoulders

W3/D4 Hybrid

Great workout! Ending the week feeling stronger

W3/D5 Legs + Abs

yuri

don't have stairmaster so did spin class at high resistance

Claudia

W3/D6

Died twice!!  Lol 
I must say I started to widen my legs as I go up the stairs. I think I’m on to something here lol

W3/D7

W4/D1 Legs + Shoulders

Erica

W4/D2 Hybrid

W4/D3 Legs + Abs

Vanessa Lodigiani

W4/D4 Back + Cardio

Really pushed myself this time, and it was so worth it 💪🔥

wendy

W4/D5 Legs + Cardio

Combined this with a flute activation exercises

ingrid

W4/D6

W4/D7

Sandra

W5/D1 Legs + Abs

2nd workout of the day! I ran in the AM for PT (I’m in the military) and I was dead all day but I told myself I have to follow through with this program. Which I did and I’m very proud of myself for it :)

Ashley Delgado

Santy

W5/D2 Hybrid + Cardio

Laura

W5/D3 Legs + Shoulders

Deana

I’m starting to look forward to working my arms lately💪🏾

Kefentse

W5/D4 Hybrid

W5/D5 Legs

Palmira

W5/D6

W5/D7

Melissa Mcpherson

I burned 700 calories doing this workout 🥵🦵🏽

April

W6/D1 Legs/Hip thrusts

Can’t do a pull up to save my life 😩

Is the rest period meant to fluctuate so heavily? It ranges anywhere from 2mins to 45seconds sometimes it even changes while doing the same exercise. It only started deviating from 45seconds in about week 5 so it wasn’t like this at the beginning

Andrea

Chase

W6/D2 Hybrid Upper

W6/D3 Legs/Squat

Hrafnhildur Edda Magnúsdóttir

W6/D4 Hybrid Upper

Kaya

W6/D5 Legs/Deadlifts

I love the stair masters now!! Such a good light cardio and it’s soooo gooood each time 🍑 🔥🍑🔥

W6/D6

Westley

Calyssa

W6/D7

The frog pumps looked so awkward. But when I started I realised they’re not awkward but they are a damn workout !!! 
Finally managed 20 leg lifts in a row no breaks 😅
Body is on fire 🔥

Alexandra

W7/D1 Legs + Abs

W7/D2 Hybrid + Cardio

W7/D3 Legs + Shoulders

W7/D4 Hybrid

W7/D5 Legs

That was tough to hen got easier then got tough again then easier - and so forth 😫😅

W7/D6

W7/D7

W8/D1 Legs/Hip thrusts

I feel so much stronger today and I finally am seeing some real changes! Love it!

W8/D2 Hybrid Upper

W8/D3 Legs/Squat

Doris

W8/D4 Hybrid Upper

W8/D5 Legs/Deadlifts

W8/D6

W8/D7

Loved this work out!! Sets were challenging but sooo good!

W9/D1 Legs/Hip thrust

W9/D2 Hybrid Upper

W9/D4 Hybrid Upper

Amazing, ridiculously tough! Although definitely can’t be done in an hour. With getting equipment and putting it back etc.

W9/D3 Legs/Deadlift

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