Name: Playbook - Melissa Alcantara - W1/D1 Squats + Abs
Uploaded: 2023-12-22T18:41:39.100Z
Duration: 60 min
Description: W1/D1 Squats + Abs

Bwalya

such a great first workout to kick off the challenge

Taylor

Oh my, really pushes you to find that inner voice to keep pushing thru! Feel great being able to finish the entire workout! Day 1 down!!

Amber

Jackie

I was doing this and I was like omg I’m finna be so hot 🥵🔥 😂 💯💯

Dara

Been doing Mel’s workouts. This one rocked 🔥🔥🔥

Martha

Awesome Day 1 with my friend at the gym. It’s been a long time since we worked out so it was perfect to ease us back in but also challenge us. The app is designed well too ❤️ Thank you!

Rachel

Shanta

It would be nice to have some warm up and cool down stretches :)

Nancy

Traci J

Slow and steady, this was a hood workout, methodically thought of and paced work out. Great. Thanks.

Bianca

Tough but not bad for the first day! Definitely will feel this tomorrow buuut I’m in 💪🏼

Michelle

Kelsey

Anouchka

Karina

I thought it was going to be a piece of cake and it deff was challenging for me for how unfit I am but I loved it 😊

Janet

Lourdes

Candelaria

Enjoyed my first workout back after a year

Julz

You’re Killing me but feels good to get back into working out!

Jacqueline

Awesome. Worked out harder than i usually do on my own. So pleased i took the leap and bought this programme!

April

Great workout for the first day back after the New Year! What a way to start the year.

Simone

Kelly

Great workout, I will be feeling it tomorrow!

Felicity Murray

Alexa Stone

Franz

Sara

Andrea

Stephanie

Before you get started, please submit your before photos here by filling out this form:
https://playbookapp.io/creators/melissa-alcantara-app/fitgurlmel-thick-n-fit-challenge/signup?existing


Day 1: Squats + Abs

- Squats (barbell): 5 x 15, 12, 10, 8, 6 (make sure to increase the weight every set)
- DB Goblet Squats : 4 x 10
- Cable Kickbacks : 4 x 20 each leg
- Glute Bridges: 4 x 20-30
- Lying Leg Lifts: 4 x 20
- Kneeling Rope Crunches: 4 x 30

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

(make sure to increase the weight every set)
60-90sec rest

Back Squats

- Stand in a wide toed out stance 
- Holding dumbbell in goblet position 
- Lower into a squat
- Stand up to full extension

Wide Stance Goblet Squats (Heavy DB)

- Holding your abs tight, bend your knees slightly  
- Bring the cuffed leg straight back behind you as high as you can 
- Squeeze your glutes and then return your leg slowly to the starting position
- Work both sides

20 reps each leg

Cable Kickbacks

- Shoulders on the floor with knees bent 90 degrees 
- Drive through your heels to push your hips up, squeezing your glutes 
- Lower down

20-30 reps

Glute Bridge

- 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

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Rope Crunches

W1/D1 Squats + Abs

I just died!!!! My soul has left the chat! Love you Mel!

Adriana

Crystal

Kayah

W1/D2 FTGM Upper Body Strength

Steinunn

W1/D3 Recovery

You’re wrong for that finisher Mel! 🥵

Jenna

W1/D4 Chest + Arms

Using my 20’year old daughters term….BRUHHHHH this was hard. I had to take breaks but I finished it and I’m proud of myself.

Had to modify a lot since I am trying to gain strength and endurance but I made it to the end.....crawling, but made it!

Ruby

W1/D5 Jumpman 23

W1/D6 Recovery

My whole body hurts so GOOD👌🏽⭐️

Venesa

W1/D7 Deadlifts + Back

Melly

Needs more modifications for those with knee injuries

Loren

W2/D1 FTGM Cardio & Abs

Diana

Great workout. I’m back to being excited for my workouts again!! Perfect amount of time in the gym!

W1/D1 Squats + Abs

Community

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