Name: Playbook - Melissa Alcantara - W7/D7 Squats + Arms
Uploaded: 2023-12-22T18:41:40.223Z
Duration: 60 min
Description: W7/D7 Squats + Arms

Michelle

Day 7: Squats + Arms

- Squats (barbell): 5 x 15, 12, 10, 8, 6 (make sure to increase the weight every set)
- Leg Extensions: 4 x 15
- Bulgraian Split Squats: 4 x 10 (each leg)
- DB Walking Lunges: 3 x 24
- DB Seated Overhead Extension: 4 x 10 
- Bodyweight Dips: 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

Back 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

- 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

10 reps each leg

Bulgarian Split Squats

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

24 steps (12 each leg)

Dumbbell Walking Lunges

- Keep your elbow close to your temple
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms, engaging your triceps to bring the dumbbell back up

DB Seated Overhead Extension

-From a seated position and arms bent behind you lift up 
- Keeping a bend at the hips
- Bend your elbows, lowering back
- Extend the elbows to come back up

Bodyweight Dips

W7/D7 Squats + Arms

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!

W7/D7 Squats + Arms

Community

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