Name: Playbook - Melissa Alcantara - W4/D1 Squats + Shoulders
Uploaded: 2023-12-22T18:41:39.749Z
Duration: 60 min
Description: W4/D1 Squats + Shoulders

Kenya

Yesenia

Rebecca

Renee

Palmira

I fell waaaaaaaay off. But I’m back and I miss this 😮‍💨

India

I’m behind but I’m still on it. Great workout 🔥🔥

Mina Abdurahman

Anita

Teresa

Nomi

Daniela Crisan

Holly

It's been a minute but I'm back great way to start my week!

Myla

Andrea

So good!! My legs were shaking by the time we hit shoulders LOL

Elsalee

Been sick first day back was challenging but mad it thru 😃

Musonda

Two weeks late since I was sick 😒🫤 but this really got me back on track 🫣😄👍🏼

Nelli

Tracey

Kayla

It was hard finding a machine on leg day but I made it happen!

Paola

Stephanie

Traci

Love a good leg day! Today was hard though, I sat in my for 5 minutes before finally going in

Shylia

Attalia

Marta

Megan

Had to substitute the press for bridges but twas good

Leticia

Yeliza

Sonia

My shoulders 😫 are crying 😢.  I definitely got a bit of sweat going 🙃 😅

Sabrina

Love/hate with that shoulder superset 🥵

Jennifer Galo

Emily

Alesia

Mindy

I can't feel my arms & legs. That super set at the end 🔥🔥🔥.

Josie

Lisa

Anna

Skylar

F*ckkkkkk!!! The shoulders after legs!!! 🔥🔥🔥🔥

Missy Harwood

Tania

Morgan

Sandra

Colleen

Kellie

rough… but feeling stronger every day!! 🔥🔥🤪

Jameelah El-Amin

That was actually not as bad as I anticipated 

💪🏾💪🏾💪🏾💪🏾

Feeling the pump this morning !

Zindzi DeFreitas

Day 1: Squats + Shoulders

- Squats (barbell): 5 x 12, 10, 8, 6, 4 (make sure to increase the weight every set)
- Leg Extensions: 4 x 20
- Smith Machine Split Squats: 4 x 8 (each leg)
- Leg Press (narrow stance): 4 x 20

Superset:
- Kettlebell Upright Rows: 4 x 12
- Front to Side Lateral DB Shoulder Raise: 4 x 12

- 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

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Push up through your heel
- Repeating sequence for time or reps
- Work both sides

8 reps each leg

Smith Machine Split Squats

- Keeping your back flat against the pad
- Knees and feet together 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow Stance Leg Press

- Raise your elbows up and to the sides, pulling the kettlebell towards your chin
- Keeping it close to the body
- Lower with control

Kettlebell Upright Rows

- Raise the dumbbells until you reach shoulder height in front
- Lower with a controlled movement
- Raise the dumbbells laterally to shoulder height
- Lower with a controlled movement

Front to Side Lateral DB Shoulder Raise

Superset

W4/D1 Squats + Shoulders

Gaelle5

W1/D1 Squats + Abs

W1/D2 FTGM Upper Body Strength

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

Niheves

W1/D3 Recovery

Milina Lubneva

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 💪🏽 😁

W4/D1 Squats + Shoulders

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