Name: Playbook - Melissa Alcantara - W5/D1 Squats + Abs
Uploaded: 2023-12-22T18:41:39.883Z
Duration: 60 min
Description: W5/D1 Squats + Abs

Ashley

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

Kenya

Mina Abdurahman

Alana

I feel exhausted and my abs are sooorre from the last few days after getting back to it. Lucky we had those rest days

Morgan

Daniela Crisan

Holly

Delores

Awesome workout. The 10 sets almost took me out!

Tracey

Those squats were not very nice 😕.  Overall good 👌

Sabrina

Kaci

I walked away from the barbell like I was a Bambi... Wtf, Mel 😂 that was painfully awesome!

Marissa

I mean, 10 sets by 10 reps of squats 🔥, I tried to hide from the barbell 🫣. Not funny Mel, but I feel like a Wonder Woman now 🏋🏼‍♀️💪🏻🔥.

Nelli

Great workout as always had to go lighter on the weight today my legs still sore from yesterday

Musonda

I could have seen on the leg lifts I am getting stronger. 😍 …did it with such easy compared to the beginning.

Andrea

Great! the hack squat machine in my gym starts with 105lbs, which scared me so modified to normal squat machine.

Zsofi

Feeling strong but tired 🥵🏋️‍♀️

Megan

Shylia

Rebecca

Dominika

Shanice

Taija

Oh lawd!! You trying to kill us. Let’s see how using the bathroom goes tomorrow. 😬🥵

Legs starting to show the definition though lol 💪🏾💪🏾

Zindzi DeFreitas

Lisa

Josie

What can I do instead of hack squats? I don’t have that type of machine in the gym. Thank you

Rozita

Amber

My legs will 100% not be working tomorrow ☠️🥵 …but it’s great to be able to say I got thru it 👏🏼

Dayarelis

Colleen

Still mad about those 100 back squats lol but my legs feel so pumped today! 🏋🏻‍♀️💕✌🏼

Dallas

Geesh!! that was a killer 🔥🔥🔥 hurt so good!!

Jameelah El-Amin

Lauren Kaita

Irina

10x back squats reps!!!!! Fire 💪🔥☄️

Santy

Yeliza

Mindy

Those plank walks kicked my butt 🔥🔥🔥

Tania

Patricia

Holyholy! Got it done!! 
Those 100 back squats are🔥!

Dolores “Doe” Restrepo Macias

Didn’t have the hip abductor machine improvised with bands overall good workout 🏋️‍♀️

Tatiana Onzaga

That ab stuff at the end made me want to barf but I loved it?

Hello legs…that was supposed to say “jello legs” but both work 🔥🥴

Katie Stone

April Fulton

Thighs on fire! I had to sub v-squats for hack squats because people were hogging hack squats tonight.

Lacey

I fucking did it! All driven by discipline!

Lara

Ashlee

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

W5/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

Milina Lubneva

Anita

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 💪🏽 😁

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

Arlyssa

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

Amanda

W2/D5 FTGM Upper Body & Abs

Audrey

W2/D6 Recovery

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

jennifer

Legs are dead. Triceps are deceased as well!!

W2/D7 Squats + Arms

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

Renee

Ileisha

TOUGHHHH MY WHOLE BODY IS ON 🔥🔥🔥🔥🔥🔥

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

Katie

Paola

W3/D6 Recovery

W3/D7 Deadlifts + Back + Chest

Palmira

W3/Extra Credit

Yesenia

W4/D1 Squats + Shoulders

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

Teresa

W4/D2 FTGM Total Body Pump You Up!

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

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

W4/D3 Recovery

Flor

W4/D4 Chest + Arms (charms)

Hana Kulović

W4/D5 FTGM Muscle Legs

This was so good after deadlifts and back workout 👍

Antonia

W4/D6 Recovery

Natalie

W4/D7 Deadlift + Back

Marta

W4/Extra Credit

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

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.

W5/D6 Recovery

Alesia

W5/D7 Legs + Back

W5/Extra Credit

W6/D1 Squats + Abs

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

Rita

W6/D2 FTGM Upper Body

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

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!

W7/D4 Back + Abs

Ayy🔥 My arms are nice and pumped up 😝❤️‍🔥

W5/D1 Squats + Abs

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