Name: Playbook - Melissa Alcantara - W9/D3 Legs
Uploaded: 2023-12-22T18:41:40.139Z
Duration: 60 min
Description: W9/D3 Legs

Seated Deadlifts are Harder than it looks! Pro tip: don't roll that back! 🗣😂

Angelica

I don’t have a hack machine what is an alternative machine to use? I just did it with a smith machine. Any suggestions?!?!

Allison

Found that tough as it was outside of my comfort zone 😅

Rita

Alana

Seated barbell deadlifts are everything! It was my first time and I’m really feeling it 🔥

Gella

Stephanie

WOW! This leg day hit different. This workout showed me how much stronger I’ve gotten in 9 weeks 👏🏽 great session

Elsalee

Ivory

I hate these Deadlifts... it hurts my knees/ shins when I come up... maybe I'm just not flexible enough? 🤔

Holly

First time ever trying this type of DL. It was exciting

Julissa

I enjoyed my workout today it was different than what I’m used to

Jennifer

Audrey

Ximena

Grey

Provide alternatives for machine that may not be accessible at everyone's gym

Estefany

Annah Ombwori

Nicosia

Rosa

Seated deadlifts are not it & none of my gyms have the machine to do a hack squat

Jewel

Shoot, I did this yesterday but forgot to log it in after doing the leg lifts off program.

Taija

GIVIN’ IT ALL
I GOT & more…
🙌🏾🤸🏾‍♀️🐉❤️🎉!!
#ba2
#LEVELIN’ITUP!

Dolores “Doe” Restrepo Macias

Great... definitely can't lift as heavy on Seated Deadlifts vs standing, and I wanted to give up and switch to regular, but I lowered weight and pushed through🙌

All done,
when you put new equipment in, totally throws me..
However I do love new challenges 💪🏾

Donna-Marie

I didn’t like much the good mornings and the seated deadlifts, I felt the weight more on my back than on my legs so I believe I need to work more on my form 😣 at least after those leg lifts I feel my abs super tight 💪🏼

Vanessa Bellido

Randi

I had to modify the hack squat because I don’t have the machine at my gym. I hope I did it correctly!

Leila

Had some difficulty with these newer exercise- my gym doesn’t have a hack squat machine so I tried to modify- but worried about form..

Jenna

Loving the change up every week! I have never tried reverse hack squat before. Unfortunately I'm doing this at home and only have a squat rack. So I tried barbell hack squat, excited to better at that exercise!! Hip flexors killing after leg lifts 👌

Brianna

Lindsey

Valerie

karina

“Seated dead lifts will be easy!” -the biggest lie I ever told myself.

Hard to do it when you are sick ! But got it done . Thank you

Maty

Abs have gotten stronger !🏋🏾‍♀️

Alexis

Dagmara

Bryleigh

Legs
- Seated Barbell deadlifts (adductors): 5 x 12 
- Hip thrusts: 4 x 12 
- Reverse hack squat: 4 x 12
- Hack squat Good mornings: 4 x 12
- Standing Calf raises: 5 x 12 

- Finisher:  100 lying leg lifts

- From a seated position at the end of the bench
- Feet wide and toes out
- Pull the bar up to your knees
- Maintaining a straight back and arms 
- Lower back to starting position

Seated Barbell Deadlifts (adductors)

- 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

Barbell 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

Reverse Hack Squats

- Stand with your feet shoulder width apart 
- Hinge forward at your hips, with a slight bend in the knees
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Hack Squat Good Mornings

- Push through the balls of your feet
- Engage your calves as you rise

Smith Machine Standing Calf Raises

- Lay on your back with your hands on the ground at your sides for stability 
- Raise your legs off the ground until they are straight up
- Lower them back towards the ground stopping just short of them resting

Lying Leg Lifts

W9/D3 Legs

Kim Shampine

This is one of my favorite programs. All the way from FitPlan days

Heather

Smriti

Built Aesthetics 2.0 Frequent Asked Questions

elizabeth

Love how yoga is incorporated. Best cool down for a workout!

Sheay

Cool Down

Great warm up. Could be a little longer but still great!

11 months postpartum here. Let’s just say I’m warmed up cause I’m sweating just from this.

Gina

Kiuntai

Warm Up

Christina

Donnell

Alexis Johnson

W1/D1 Chest & Biceps

Abby

W1/D2 Legs

Elise

Anita

I just wanted to know if you have any cool alternative for people with a plica knee syndrome instead of running and cycling very fast ???

Aðalheiður

W1/D3 Back & Triceps

Stefff

Julia

Tamara

W1/D4  Legs

Great workout. I'm curious though, is anyone else's back cramping on the kneeling rope crunches?

Raluca Maria

W1/D5 Shoulders & Abs

Great! The 2-mile run was more of a run/ walk lol. Mann I gotta get this endurance up! The push ups, did me in 🥵

Nicole

W2/D1 Chest & Biceps

Ana Reyes

W2/D2 Legs

Kayla

Fantastic! Man I'm loving these challenging work outs. I could only do 7 1/2 lbs on the Rope Overhead Extensions and it burned like crazy!

Ruxi

W2/D3 Back & Triceps

Kickbacks and hamstring Curls had me on fire!🔥 🥵

W2/D4 Legs

Another one done ✔️ I’m feeling stronger and sticking to the routine which feels great 😌

Amber

W2/D5 Shoulders & Abs

W3/D1 Chest & Biceps

Shelby

Andrea

W3/D2 Legs

It was great.
I was exhausted today but I still managed
To come and do the work
Consistency!💪🏾

Amaia

W3/D3 Back & Triceps

Fire as always. I got my heart rate up on this one 👌🏾. Soo glad there was no Cardio today, my legs are over it! 😂 Buttttt I will say, this booty 👀 she starting to look just right y'all! Week 4 on deck!🙌🏿

Courtney

Monequa

W3/D4 Legs

Killer! My arms still ache from 2 days ago lol. Those shoulder-face pulls always take me out👏🏾

W3/D5 Shoulders & Abs

Push ups & run took me out! 😩 but I got it done.

It feel so hard after being I’ll and coming back to the gym.But I still did it as I could.

Dzvinka

W4/D1 Chest & Biceps

I've been out of the gym for a week and this kicked my 
a**. I almost didn't make it through the walking lunges. Great workout as always 🤯

Had to drop reps on some exercise to 15 instead of 20 due to being sick but will get back up the reps again the next time 😫😅

W4/D2 Legs

The dips and rope pulls almost got ya girl! 😂 Great burn! 🙌🏿

My arms are burning.
I struggle with arms but still do it. Feels great!

Shann

W4/D3 Back & Triceps

W4/D4 Legs

Just a killer! And my abs look awesome ✨🙃

Great sweat as always! Burned over 500 cals on this one! Woohoo!💪🏿

W4/D5 Shoulders & Abs

W5/D1 Legs

Hit a couple of PRs today 💪🏿 ayye 😝. But that stairmaster can kiss my a@#! 😩🤦🏾‍♀️

W5/D2 Chest & Biceps

Musonda

Weights were fun to do, run was hard as hell.

Alexandria

W5/D3 Back & Triceps

Konstance

W5/D4 Legs

Fire 🔥 as always. Loving phase 2! With the lower reps I'm hitting New PRs! I will say though my hanging leg lifts don't look like Mel's! I know was looking crazy in the gym😅

W5/D5 Shoulders & Abs

Mel Girl… wtf that was a sexy workout. 😅 DEAD

Tianna

I hate/love Mel for this one! 🤯🥵🥵

W6/D1 Legs

Thankful for a fairly easy set.  Ya girl has been TIRED! 🙏🏾😂

Anyone know how many calories this workout burns ? Just an estimate ?

Bianca

W6/D2 Chest & Biceps

Great workout today! My hammies are feeling it!

W6/D3 Legs & Shoulders

This was a FIRE workout! Those dips were insane! 🤯

That 30 bench dip & 2 mile run…uff 🥵🥵🔥🔥🔥

W6/D4 Back & Triceps

When I opened up the hip thrust sets, I almost threw a fit seeing 10x10 🥵. BUT I hit a new PR so I'm wit' it! LFG! This was 🔥 🔥!

Couldn’t finish hip thrusts due to hip pain (former injury) but happy and feeling the burn from the rest of the workout 🏋🏻‍♀️

W6/D5 Legs & Abs

W7/D1 Legs

Mel! I can't lift my arms now to drink on my beach vacation. Love ya! ❤️

W7/D2 Chest & Biceps

Yajaira

W7/D3 Back & Triceps

Ana Diaz

W7/D4 Legs

Awhina

Dilara

W7/D5 Shoulders & Abs

W8/D1 Legs

Vanessa

Good fast pump. Did all these exercises slow and steady. Seeing the gains POP!
As always love the cycle sprints. 🙌🏽

W8/D2 Chest & Biceps

Hit 2 new PRs tonight, LFG!!🙌🏿 🔥 🔥

W8/D3 Legs & Shoulders

Hrafnhildur Edda Magnúsdóttir

W8/D4 Back & Triceps

Y'all ever sit at the edge of your bed and zone out into space?... ME halfway through the Hip Thrusts x10 set 🥴🥵

Currently laying on floor like a starfish. OMG. So good!!!!!!

W8/D5 Legs & Abs

Took the kids on spring break vacation. Restarted week 9 instead of picking up at week 11. Gotta reset the mind.

W9/D1 Legs

This was dope! My new FAV upper body day! Hoping with these new variations I can really see my biceps pop 💪

I just find these workouts a little too long by 1 exercise. Busy gyms, wasted time waiting for machines. Avg time it takes to complete the workouts is hour and half

W9/D2 Chest, Biceps & Abs

LFG! 🥵💪🏿 Lateral/ Front DB Raises were killer!

W9/D4 Back, Triceps & Shoulders

It was legs day fo sho 🦵🏼🦵🏼🦵🏼🔥🔥🔥🥵🥵🥵 lounge squat lounge 😅

W9/D3 Legs

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