Name: Playbook - Melissa Alcantara - W3/D4 Squats + Abs
Uploaded: 2023-12-22T18:41:39.727Z
Duration: 60 min
Description: W3/D4 Squats + Abs

Yasmin

Nancy

Ski abs? 😮‍💨😮‍💨😤😤💪🏼💪🏼💪🏼

Michelle

Yesenia

Loren

Taria

Really good work out. Sweating like my life depends on it 😅👊🙌

April

Day 4: Squats + Abs

- Squats (barbell):  5  x 12, 10, 8, 6, 4 (make sure to increase the weight every set)
- Barbell Reverse Lunges: 4 x 10 (each leg)
- Leg Extensions: 4 x 20
- Bulgrarian Split Squats: 3 x 8 (each leg, 3 seconds down and 1 sec up)
- Decline Leg Lifts: 4 x 20
- Ski Abs: 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

- Start with feet under shoulders and barbell on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

10 reps each leg

Barbell Reverse Lunges

- 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

8 reps each leg
(3 seconds down and 1 sec up)

Bulgarian Split Squats

- Lay on your back with your hands overhead to grip decline bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Decline Leg Lifts

- From high plank position
- Keeping your feet and knees together
- Jump feet in, knees towards the outside of your elbow
- Jump feet back into plank
- Jump feet in, knees towards the outside of opposite elbow 
- Repeating the sequence back and forth

Ski Abs

W3/D4 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

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

W1/D6 Recovery

My whole body hurts so GOOD👌🏽⭐️

Venesa

Lourdes

W1/D7 Deadlifts + Back

Melly

Needs more modifications for those with knee injuries

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!

Shanta

W2/D2 Legs + Shoulders

W2/D3 Recovery

Those shoulder taps!!!! 🙏🏼🙏🏼🙏🏼

Those shoulder tap finishers killed. Great workout.

Kelsey

W2/D4 Back + Abs

Those bands are harder than it looks. Great finisher! My triceps are dead.

W2/D5 FTGM Upper Body & Abs

W2/D6 Recovery

W2/D7 Squats + Arms

Brutal, can’t move my arms and shoulders 🥵

This program isn’t made for thick girls. I can’t even  finish the exercises. This is for skinny chicks who think they’re fat. Disappointed.

Tatyana

W3/D1 Arms + Shoulders

What a way to start the morning!! 😮‍💨😮‍💨😮‍💨🥴😵😵

Just when i think im getting fitter and stronger another workout comes along and crushes me!!! Feeling so good right now.

W3/D2 FTGM Booty Igniter + Only Bands Twerkout

W3/D3 Recovery

What a way to set up the rest of the day 💪🏼

Killer workout to start the day💪 feeling good!

Andrea

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

W3/D6 Recovery

Feeling stronger and stronger each day! Consistency! Great work out!

Is there any way to input me weight for each set/rep?

Sadie

W3/D7 Deadlifts + Back + Chest

W3/Extra Credit

W4/D1 Squats + Shoulders

Allison

W4/D2 FTGM Total Body Pump You Up!

W4/Extra Credit

W4/D3 Recovery

W4/D4 Chest + Arms (charms)

Carolina

W4/D5 FTGM Muscle Legs

W4/D6 Recovery

Feeling strong, great workout. Doing more now than i was able to at the beginning of the programme

W4/D7 Deadlift + Back

Those 10x10 squats were insane 🤣💪🏽🏋🏽‍♀️

Getting stronger and building endurance every day!

Phew! Not sweated this much in ages! Feeling great, another great workout!

W5/D1 Squats + Abs

Those sprints!!!! Sweaty AF! Feeling pretty damn good

Transitions could be better between exercises. Also, have the modifier be up front so that beginners can follow.

Chez

W5/D2 Booty Igniter + Follow-along Sprints

W5/D3 Recovery

Really feeling the difference in strength from week one 🙏🏼👏🏼

Awesome, was feeling tired today but so glad and grateful to be able to work out. Arms and shoulders feeling pumped and stronger!

W5/D4 Chest + Shoulders + Triceps

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

W5/D6 Recovery

W5/D7 Legs + Back

W5/Extra Credit

W6/D1 Squats + Abs

Transitions can be more fluid. Too many backups. Just having 1 advance and 1 beginner backup would work out the best (like how Jillian Michaels does).

W3/D4 Squats + Abs

Community

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