Name: Playbook - Melissa Alcantara - W6/D1 Squats + Abs
Uploaded: 2023-12-22T18:41:40.016Z
Duration: 60 min
Description: W6/D1 Squats + Abs

Ceirra

Kenya

Dolores “Doe” Restrepo Macias

Mina Abdurahman

Alana

Morgan

Daniela Crisan

I can tell I'm getting stronger...lil by lil.

Sabrina

Delores

Feeling great and am starting to see strength increasing along with endurance

Megan

April Fulton

From those leg squats, legs felt shaky with lifts.

Josie

Colleen

I challenged myself in the squats and hit a new max 💪🏽

Shylia

Had to take a few days. Felt really good today to get back to it. ✌🏼💕

Dallas

Monica

So good! Sweating my non-existent balls off 🥵

Mindy

Melissa

Lisa

🤩🥳great way to honor my body on my birthday!!

Amber

Allison

That’s was painful but great! 
I have defeated my mind!! 
It’s about to be on!

Zindzi DeFreitas

Alena

Those leg raises at the end were murder!!!

Lauren Kaita

Irina

Pushed myself with increasing the weight 🙌

Nadia

bintou

Tatiana Onzaga

I'm so f***ing exhausted. But I never regret a workout once it's done. 💪

Jacelen

Wooo! Got all of it in right before work 🙌🏽🙌🏽

Yvonne

Lara

I love the leg and ab days! Those leg lifts had me shaking by the end !

Brittney

Randi

Ashlee

Katherine

Jenna

Lacey

Late night workout. Done.💪🏼😆👊🏼

Yajaira

Leslie

Nancy Cuevas 

Sandra

I can’t believe I can squat more than my body weight…I was stuck at only being able to squat 100lbs for what seemed like forever!!! But thanks to Mel 😃 I’m squatting 150lbs…and that’s not even my 1 rep max. Feeling like a freakin GODDESS!!!!🦵🏽🏋️‍♀️👑

Melissa Garay

Mariah

Brittany

Day 1: Squats + Abs

- Squats (barbell): 5 x 15, 12, 10, 8, 6 (make sure to increase the weight every set)
- DB Goblet Squats : 4 x 10
- Cable Kickbacks : 4 x 20 each leg
- Glute Bridges: 4 x 20-30
- Lying Leg Lifts: 4 x 20
- Kneeling Rope Crunches: 4 x 30

- 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

Back Squats

- Stand in a wide toed out stance 
- Holding dumbbell in goblet position 
- Lower into a squat
- Stand up to full extension

Wide Stance Goblet Squats (Heavy DB)

- Holding your abs tight, bend your knees slightly  
- Bring the cuffed leg straight back behind you as high as you can 
- Squeeze your glutes and then return your leg slowly to the starting position
- Work both sides

20 reps each leg

Cable Kickbacks

- Shoulders on the floor with knees bent 90 degrees 
- Drive through your heels to push your hips up, squeezing your glutes 
- Lower down

20-30 reps

Glute Bridge

- 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 pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Kneeling Rope Crunches

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

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Holly

W1/D3 Recovery

Milina Lubneva

Anita

W1/D4 Chest + Arms

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

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Rosa

Kurstein

W1/D6 Recovery

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

W6/D1 Squats + Abs

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