Name: Playbook - Melissa Alcantara - W9/D5 Legs
Uploaded: 2023-12-22T18:41:40.157Z
Duration: 60 min
Description: W9/D5 Legs

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

Allison

Alana

Ashley

Fatima

Ooohhhh girl!! Gna be serving wobbly at Easter brunch after those 100 lunge squat lunges. 

HE is not there 
for HE has risen
as HE said. 
-Matthew 28:6

Stephanie

Holly

Sandra

Jessica

Giovanni

My legs are like noodles and I love it!! 🥵🥵🥵

Georgeann

Wow the sequence killed me but I did it 🙌

Jennifer

Katy

Dilara

Laura

💀🥵 literally REFUSED to count to 100 on those lunges/squats so I did them throughout Going Under by Evanescence!! 🤣 idk how many I actually did but they hurt like hell!!

Grey

Actually I miss the 20 min of cardio at the end… and double deadlifts… I don’t see the point.. anyways… I can’t wait to be done with this weird program

Neyruz Eagan

The lounge+squat+lounges are burning my legs!!!

Taija

Annah Ombwori

Ella Cama

This is my year nothing is getting in the way of my progress no matter how much I want to quit 💪🏽😘

Yaney

My legs are done for after the lung-squat-lunge🔥

Vanessa

Holy good God almighty, week 9 day 5 (legs) the 100reps of lunge-squat-lunge, totally kicked ass in the best way!!!

Melissa Garay

Jewel

Ayanna

Jake

Dolores “Doe” Restrepo Macias

Those lunge-squat-lunge!
Whoa Mama..
Thanks Mel..❤️🙏🏾

Donna-Marie

Had a rough week last week- went through a break- up that literally came out of no where. It took me out of my routine for a week- but now I’m back. I maybe quiet on here but this program is saving my life and giving me purpose.

Marlene

Last move, lunge is 1, squat is 2, lunge is 3 etc…yes 😅

Sonia

@fitgurlmel you’ve done did it again…You’ve got my legs 👀 FEELING n’ LOOKING, NICE n’ TIGHT 🦵🏾🦵🏾… Not to mention my 🍑 is developing nicely too 😉.  No one can tell me your programs don’t work, your da G.O.A.T 💯 #@fitgurlmelknowsbest #dothework #gainz #ioweitalltoyou 💗

Renee A Notice

It was ok but we need space to put notes abs change numbers of reps and note the weight we use

Christina

Leila

That lunge squat lunge end burner was KILLER…like it killed me but it was so good!

Kelsey

I HATE lunge-squat-lunge-squats!..But I did them.

Jenna

I’m dead! those lunge squat lunge are insane, feelin the burn!

Lindsey

Dominika

Yesenia

Wtf was that??!? Lunge squat lunge?! Omg the burn 😭😭🔥🔥

Melissa

It was good! I accidentally clicked the wrong workout that was due a few days later and did that the other day 🤦🏽‍♀️. Lol Anyways I’m just catching up and completing this because I can’t have an incomplete. I hope you’re having a good day Mel! Thanks for helping me get back on my consistency and building me up. It feels good to have the guidance. ♥️

Nicole

Dagmara

Legs
- Hip thrusts: 4 x 12 
- Sumo deadlift: 4 x 12 
- Dumbbell stiff leg deadlifts: 4 x 12 
- Dumbbell walking lunges: 4 x 12 reps each leg
- Banded step outs: 4 x 12 reps each leg

- Finisher: Lunge-squat-lunge 100 reps

- 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 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

Sumo Deadlifts

- 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

- 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

12 reps each leg

Dumbbell Walking Lunges

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps out and in
- Keep your hips down and toes pointed forward

12 reps each leg

Banded Step-Outs

- Perform a squat
- Lunge one leg back then forward
- Perform another squat
- Lunge opposite leg back then forward
- Repeat sequence for reps or time

Lunge-Squat-Lunge

W9/D5 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!

Angelica

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

Gina

Kiuntai

Warm Up

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 🥵

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! ❤️

Rita

W7/D2 Chest & Biceps

Yajaira

W7/D3 Back & Triceps

Ana Diaz

W7/D4 Legs

Awhina

W7/D5 Shoulders & Abs

W8/D1 Legs

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

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

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

W9/D5 Legs

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