Name: Playbook - Melissa Alcantara - W2/D7 Squats + Arms
Uploaded: 2023-12-22T18:41:39.275Z
Duration: 60 min
Description: W2/D7 Squats + Arms

I’m on a vacay but the gym routine is stable here 🙏🏼

Milina Lubneva

jennifer

Legs are dead. Triceps are deceased as well!!

Kenya

Siobhan

Rebecca

Arlyssa

Renee

Danielle Salter

Ileisha

Gaelle5

Audrey

Teresa

Alana

Bulgarian split squat would be better to record from the side. I was not sure how far the front foot should be and if the front knee can bend over the ankle or not go further than ankle.

Andrea

Marissa

Hana Kulović

Tracey

Daniela Crisan

I can't even begin to describe how much I'm not going to want to get out of bed after this🥲

Amanda

Ohhh myyyy! This one is GREAT!! My legs were shaking by the time I hit lunges🔥🔥My triceps are popping too! Get it 👏🏽👏🏽

Elsalee

Nafisa

Tough!  Feeling accomplished 💪🏽❤️.  I wish you showed a side view of the Bulgarian split squats.  Thank you again!

La Wanda Rice-Chery

Pushed myself harder today and feeling amazing even though I can’t walk.

Vanessa

Katie

Orson

This was hard 😫😫 mel I felt defeaTed I pushed through tho..I don’t think I can get used to Bulgarian squats 🥺

Mina Abdurahman

Paola

Myla

My legs are weak and feel strong at the same time. 🫠🦾

Chuntami

I feel better than ever, in a whole lot of good lifting pain!!!!

Sonia

Alisha

Great workout.. I’m not going to be able to walk tomorrow!!

Harmony

Marta

Antonia

Do I led up today and I’m feeling great but ready for a rest day 💪🏼😅

Megan

Leticia

Currently my favorite workout 🔥🔥🔥💪🏻🤗

Yeliza

Zindzi DeFreitas

Lisa

Jacelen

Yokaira

Stephanie

Rosaly Gonzalez

Josie

Alesia

Day 7: Squats + Arms

- Squats (barbell): 5 x 15, 12, 10, 8, 6 (make sure to increase the weight every set)
- Leg Extensions: 4 x 15
- Bulgraian Split Squats: 4 x 10 (each leg)
- DB Walking Lunges: 3 x 24
- DB Seated Overhead Extension: 4 x 10 
- Bodyweight Dips: 4 x 20

- 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

Barbell Squats

- 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 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
- Work both sides

10 reps each leg

Bulgarian Split Squats

- 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

24 steps (12 each leg)

Dumbbell Walking Lunges

- Keep your elbow close to your temple
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

DB Seated Overhead Extension

-From a seated position and arms bent behind you lift up 
- Keeping a bend at the hips
- Bend your elbows, lowering back
- Extend the elbows to come back up

Bodyweight Dips

W2/D7 Squats + Arms

W1/D1 Squats + Abs

W1/D2 FTGM Upper Body Strength

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

Niheves

Holly

W1/D3 Recovery

Anita

W1/D4 Chest + Arms

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

W1/D5 Jumpman 23

Dolores “Doe” Restrepo Macias

Rosa

Kurstein

W1/D6 Recovery

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

Something about starting with a good back day doesn’t disappoint

W1/D7 Deadlifts + Back

Denice Holland

W2/D1 FTGM Cardio & Abs

It’s too hot at the gym for a leg workout 🏋️

These workouts are truly challenging, in a good way!

Addy

W2/D2 Legs + Shoulders

Anna

W2/D3 Recovery

Doing random stuff around. Today I feel like training my back✌🏼

I REALLY didn't want to workout today, BUT I did! Back never disappoints!

That was wild... Those deadlifts got me good!

W2/D4 Back + Abs

Anavel

W2/D5 FTGM Upper Body & Abs

W2/D6 Recovery

Hannah

Yajaira

W3/D1 Arms + Shoulders

Joei

W3/D2 FTGM Booty Igniter + Only Bands Twerkout

Thomisha

W3/D3 Recovery

Rachael Inzer

Ceirra

W3/D4 Squats + Abs

TOUGHHHH MY WHOLE BODY IS ON 🔥🔥🔥🔥🔥🔥

W3/D5 FTGM Abs Finisher + Total Body Bands & Dumbbells

W3/D6 Recovery

W3/D7 Deadlifts + Back + Chest

Palmira

April Fulton

W3/Extra Credit

Yesenia

W4/D1 Squats + Shoulders

A great burnout! I felt it everyhwere i mean all
Over 🔥🔥🔥🔥!!!

W4/D2 FTGM Total Body Pump You Up!

I feel like this was perfect for the day and I feel much less tight

Morgan

I did this while my kid played soccer. Very relaxing !

W4/D3 Recovery

Flor

W4/D4 Chest + Arms (charms)

W4/D5 FTGM Muscle Legs

This was so good after deadlifts and back workout 👍

W4/D6 Recovery

Natalie

W4/D7 Deadlift + Back

W4/Extra Credit

Ashley

Almost gave up after the 7th set of squats, but I pushed through! 😛

W5/D1 Squats + Abs

W5/D2 Booty Igniter + Follow-along Sprints

Great! Inner thighs so sore from the 100 back squats and abductor machine but I’m gettin through it

Colleen

W5/D3 Recovery

W5/D4 Chest + Shoulders + Triceps

W5/D5 FTGM Full Body with Equipment + Follow-along Sprints

Cindy

I’m sick so this is the perfect body warm up/stretch for the stiff and achy muscles.

Taija

W5/D6 Recovery

W5/D7 Legs + Back

Sabrina

W5/Extra Credit

W6/D1 Squats + Abs

Had so much fun I think I’m getting stronger 😆😆

Rita

W6/D2 FTGM Upper Body

Delores

W6/D3 Recovery

I had a hard time getting equipment but I had a good workout anyways

W6/D4 Chest + Arms

I love these! Mel is so funny! And I’m exhausted.

W6/D5 Jumpman 23

W6/D6 Recovery

Emily

I’ll be a little sad when I’m done ☑️

W6/D7 Deadlifts + Back

Thankful & Grateful, like you said Mel 🙏🏻👏🏻💪🏻🔥

W7/D1 FTGM Cardio & Abs

W7/D2 Legs + Shoulders

Tania

W7/D3 Recovery

Biggest problem today was my grip strength. Felt like I could do more weight but my hands and wrists were buggin, with or without gloves. Other than that it was a great workout/sequence!

W2/D7 Squats + Arms

Community

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