Name: Playbook - Melissa Alcantara - W10/D5 Legs/Squats
Uploaded: 2023-12-22T18:41:40.417Z
Duration: 60 min
Description: W10/D5 Legs/Squats

Milina Lubneva

Hardest leg workout I’ve done in a long time! I feel so powerful & strong because of Mel’s workouts! Thank you so much for creating 💕

Leesii

Maddy

Would be great to have somewhere to write down notes.. weights used and reps done to be able to track progression

Great workout. My legs are burning and I’m dead 💀🔥 🏋️‍♀️

Jennifer

Jewel

Omg the last 100 body weight squats were lethal but in a good way…my ass is reborn lol 😂 🍑

Melissa Garay

Taija

Nikole

Great leg day workout!!! 100 drop weight squats had me dead at the end though 💀💀 still pushed through and now I feel the burn 🔥 I love these workouts!!

Last workout of the challenge left me feeling GRATEFUL, CHALLENGED and WET 😅…

Renee A Notice

Did this yesterday forgot to hit complete! Last leg day of this program! Let’s go!

Amara

OmG 😱 those drop squats woooaaaah mamá( in my Mel voice)!!! 🥵🥵🥵🥵🥵🔥🔥🔥🔥🔥

Niheves

Those drop squats what a way to finish this workout 🏋️‍♀️. I learned so much from this program, thank you so much Mel, I love you ❤️. Thank you for making me realize how strong I am and what I am capable of.

bintou

2 more days and I’m done with this workout. 
I have definitely seen a great improvement in my body in 10 weeks, I’m leaner, stronger and my abs they look amazing.

Yesenia

what a way to end this program! i feel sooooo much stronger, consistency is key!! i can’t wait for the next one!! thank you,mel, i wouldn’t be on this path if it wasn’t for your programs!! 🙏🏼🙏🏼

Randi

Life altering program. Thanks so much Mel! x

Monica

Feeling so proud of myself for finishing out this challenge! I wasn’t perfect but I didn’t give up, and that wouldn’t have been possible without this amazing structured program!

Katie

Amanda

Sad yet feeling great that this was the last lifting day of this challenge. This program truly has changed my body and improved my mind. Thank you Mel 💜

Katie Stone

I did it!!! Finished the program and I loved it!!! Want a new one!!! Love coming to the gym and having my workout planned for me. You are amazing Melissa!!!

Marlene

I can few my heart pulsating in my ears after that. Whooo! Feeling strong and accomplished!!

Brooke

Sarah

There is no better way to finish this challenge, than like this!! Thanks Mel, and everyone who finished it!!#gurlpower !!!!

Anna Ramos

Wow!!! Here we are.  Two light days left and it’s another challenge in the books ❤️

Valerie

Oh my legs and butt! I could not finish the drop squats today. I was dead.

Leila

Last lift of BYB! DID NOT DISSAPOINT...And I def been checking dat ass out in the mirror! 🍑🔥😍🙌

Holly

That burn feels so good 🔥 bitter sweet moment with this being the last full workout of BYB, it was a great journey. Finishing strong, literally ❤️ Thank you Mel!

Carmina

Legs/Squat:
- Narrow Stance BB Front Squats 7 x 7 
- Bulgarian Split Squat 4 x 10 each side 
- Elevated Goblet Squat 4 x 10  
- Barbell Walking Lunges 4 x 20 steps  (10 each leg) 
- Single Leg Quad Extension 4 x 12 each side
- Cable Kickbacks 3 x 20 each side 
- Bodyweight Drop Squats 1 x 100

- Keeping your knees and feet together 
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Narrow Stance Front Barbell Squats

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is slightly bent
- Push hips back and lower down until knees are at 90 degrees 
- Push through your heel to come back up

- 10 reps each leg

Bulgarian Split Squats

- With both feet elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Elevated Dumbbell Goblet Squats

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

- 20 steps (10 each leg)

Barbell Walking Lunges

- Fully extend one leg, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop

- 12 reps each leg

Single Leg Extensions

- 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

- Start with your feet together
- Jump feet out , landing into a squat
- Jump back up to starting position 
- Repeat for desired reps or time

Bodyweight Drop Squats

W10/D5 Legs/Squats

Daniela Crisan

Lisaura

Cool Down

Silvia

Yajaira

Alexandra

Warm Up

3rd time coming back to this program. Let’s go!

Ashley

FIRED UP and excited to tackle the rest of the program.

Rachel

Good to start again after a month break. Starting over

Kirsten

W1/D1 Legs

Hard🥵… Fibro flair up has me mentally & physically challenged 😩…  Took a few days off to rest , Dugggg deep n got it in.. Rinsed!!!

Nikaury

Ruxi

W1/D2 Back

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

Alli

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

W10/D5 Legs/Squats

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