Name: Playbook - Melissa Alcantara - W11/D1 Squats + Abs
Uploaded: 2023-12-22T18:41:40.261Z
Duration: 60 min
Description: W11/D1 Squats + Abs

Alana

Much needed work out. Every time I appreciate you fitgurlmel for creating this platform.

Josie

Good...had to modify for inside. So tried to focus on form...

Sabrina

Mary

Harder than usual today so backed off on the weight, but got it done

Megan

Back to the grind after two weeks in Mexico! Had to skip around to the no gym workouts while there and opt for more walks and beach sprints, but now I’m ready to complete all the heavy weightlifting in single digit weather!

Emily

Lisa

Tatiana Onzaga

Patricia

Priscilla

Samantha

Oh hello, Spaghetti Legs. I’ve missed you🥴

Yvonne

🎉💝🧘🏽‍♀️🦌🏋🏾‍♂️💫!

Dolores “Doe” Restrepo Macias

Holly

Two leg days in a row?!!??? My glutes were dying the whole way 😫😫 tough one for sure

bintou

Marta

Made those 100 squats my bitch! 😜😉💪

Nicole

My glutes were tight walking out the gym tonight lol success!!!

Leslie

Anita

Jenna

Addy

Melissa

EmmeMax7

Melissa Garay

Had to modify to workout at home but broke a sweat non the less 🥵

Jennifer Galo

My gym warm ups for now on are sprints! I’m sprinting to the finish line baby!

Gella

Ashley

Milina Lubneva

Day 1: Squats + Abs

- Leg Extensions: 4 x 15
- Barbell Squats: 10 x 10
- Hack Squats: 3 x 12
- Adductor Machine: 4 x 20

Superset:
- Lying Leg Lifts: 3 x 20 
- Plank Walks: 3 x 20

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- 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

Back Squats

- 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

Hack Squats

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor Machine

- 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 plank position 
- Walk your hands and feet side to side

Plank Walks

Superset

W11/D1 Squats + Abs

Gaelle5

W1/D1 Squats + Abs

Sonia

W1/D2 FTGM Upper Body Strength

This was much needed I’ve always loved Mel’s recovery days 😍

Niheves

W1/D3 Recovery

W1/D4 Chest + Arms

“You pressed play for a reason” needed that ! 🥹

W1/D5 Jumpman 23

Rosa

Kurstein

W1/D6 Recovery

I just love Mel's workouts. They are challenging, but they make me feel so strong 💪🏽 😁

W11/D1 Squats + Abs

Community

More workouts from Melissa Alcantara