Name: Playbook - Melissa Alcantara - W12/D1 Squats + Abs
Uploaded: 2023-12-22T18:41:40.516Z
Duration: 60 min
Description: W12/D1 Squats + Abs

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

W12/D1 Squats + Abs

Bwalya

such a great first workout to kick off the challenge

Taylor

W1/D1 Squats + Abs

Nicki

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

Adriana

Crystal

W1/D2 FTGM Upper Body Strength

Nancy

Steinunn

W1/D3 Recovery

Traci J

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.

Amber

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

Michelle

W1/D6 Recovery

My whole body hurts so GOOD👌🏽⭐️

Venesa

Lourdes

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!

W12/D1 Squats + Abs

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