Name: Playbook - Melissa Alcantara - W5/D1 Squats + Abs
Uploaded: 2023-12-22T18:41:39.933Z
Duration: 60 min
Description: W5/D1 Squats + Abs

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

Getting stronger and building endurance every day!

Michelle

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

April

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

Bwalya

such a great first workout to kick off the challenge

Taylor

W1/D1 Squats + Abs

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

Adriana

Crystal

Kayah

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

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!

W5/D1 Squats + Abs

Community

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