Name: Playbook - Melissa Alcantara - W8/D3 Legs/Squat
Uploaded: 2023-01-03T20:50:18.392Z
Duration: 60 min
Description: W8/D3 Legs/Squat

Kefentse

Tanika Whiting

Sandra

Doris

Alexandra

Courtney

Irene

Amber

Alana

Palmira

Ruxi

Jewel

Yeah BABY!!..
Was not in the mood today!!..
However I now know in my heart that this is my happy place no matter what it going on in my life..this consistent morning session is beneficial to my mood and well being..

FEELS NG MUCH BETTER NOW & I pushed myself in worth..💪🏾💪🏾💪🏾💪🏾

Donna-Marie

This one was super difficult to complete mentally. Today I had a worse day and this workout basically consisted of all the exercises I hate 😣 I took more time during the rest break but I completed it! I was truly so close to going back home in the middle of the workout but I somehow finished it! 😣🙌🏼

Vanessa Bellido

Nikole

I’m impressed with how much my form has improved with Melissa. I wear my headphones and listen to her describing each move as I’m doing it and it’s really been helping me pay attention to my form. My legs are so sore and toning up abs I’m loving it!

Jenni Medchill

No joke at all straight fuego!!! 🔥🔥🔥🔥🔥 Had me pumped up! 🥵 💦 dripping hot!

Niheves

Amara

First time doing Bulgarian split squats and not wanting to stop, it burned so good. I’m acknowledging all the growth I’ve been through in this program and I know that I will continue to grow throughout my fitness journey

bintou

Nothin easy!!! Dug deep and dropped it low tuhday…

Reneé

Kicked my ass today but 420 calories later…I’m proud of the me taking progress I’ve made to get in my physical activity

Sonia

I’m definitely noticing leg strength and bootie definition 😝

Hilen

Monica

Torture. 
Getting stronger every day though 💪

Katie Stone

Paris

Leila

Josie

Anna

That workout was evil! The Belgian split squats right after the b stance low bar squats had me questioning why I was even at the gym. Maximum suffering, maximum results. Haha!

Brooke

When that alarm clock went off, so did all the excuses in my head... glad I won that battle and got it done anyways❤🏋‍♀️🍑

Holly

Legs/Squat:
- B-stance Squat 4 x 10 each side
- Bulgarian Split Squat 4 x 10 each side 
- Goblet Squat 4 x 15  
- Quad Extensions 4 x 20 
- Foot Elevated DB Lunges 4 x 10 each side

GLUTE BURN OUT:					
- Cable Kickbacks 3 x 20 each side
- Banded Crab Walks 3 x 20 steps (10 each side)

B-stance squats

- 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

- 10 reps each leg

Bulgarian Split 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)

- 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

Quad Extension Machine

- With your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

- 10 reps each leg

Front Foot Elevated Dumbbell Lunges

- 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

- Staying in a squatted position 
- Walk your feet out and in alternating sides

Crab Walks (with bands)

W8/D3 Legs/Squat

Brittany

Kelli

indhira

Warm Up

Lisaura

jasmin ysf

Cool Down

It’s was awesome! I’m super tired.😅

Cari

Dzvinka

Leslie

W1/D1 Legs

The 20 min stairs got me hooot 🥵💪🏼✌🏼💕

Dallas

Idis

W1/D2 Back

Alex

Ooooo Wweeeeeee!!!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

W1/D3 Legs + Shoulders

Megan

Jackie

W1/D4 Hybrid

That kettlebell deadlift to squat was awesome! Loved this workout ✌🏼💕

3rd time doing this and it’s just as hard 💪🏽

Amanda

W1/D5 Legs + Abs

Carly

W1/D6

Yajaira

Idabel Shahan

Always a good sweat session with the stair masters! This workout never gets old for me.

W1/D7

Daniela

W2/D1 Legs + Shoulders

It was great! About to go to an Orangetheory workout too so I skipped a few things cuz of time 

But I have to say I’m already seeing great results…leg pressed 360 on my last set of 10 the other day 🎉

Nadia

Alli

I’m living all of these workouts! And I’m feeling stronger every day.

carena sawyer

W2/D2 Hybrid

Nikia

W2/D3 Legs + Abs

Those bike sprints made me feel aliveeee!!!! And to think I wasn’t going to work out today 🫢

Best I’ve felt in a long time! This workout felt like a breeze! Which speaks to the 3.5 months of doing Mel’s workouts! I’m slowly seeing that old self in me that I loved.

W2/D4 Back + Cardio

Lindsey

W2/D5 Legs + Cardio

Please give other cardio options that may be just as effective as the stairmaster because you were not there when I almost passed out😆

Tanika

W2/D6

Ilze

W2/D7

W3/D1 Legs

Alexa Torres

W3/D2 Back

Alicia

W3/D3 Legs + Shoulders

W3/D4 Hybrid

Great workout! Ending the week feeling stronger

W3/D5 Legs + Abs

yuri

don't have stairmaster so did spin class at high resistance

Claudia

W3/D6

Died twice!!  Lol 
I must say I started to widen my legs as I go up the stairs. I think I’m on to something here lol

Zindzi

W3/D7

W4/D1 Legs + Shoulders

Erica

W4/D2 Hybrid

W4/D3 Legs + Abs

Vanessa Lodigiani

W4/D4 Back + Cardio

Really pushed myself this time, and it was so worth it 💪🔥

wendy

W4/D5 Legs + Cardio

Combined this with a flute activation exercises

ingrid

W4/D6

W4/D7

W5/D1 Legs + Abs

2nd workout of the day! I ran in the AM for PT (I’m in the military) and I was dead all day but I told myself I have to follow through with this program. Which I did and I’m very proud of myself for it :)

Ashley Delgado

Santy

W5/D2 Hybrid + Cardio

Laura

W5/D3 Legs + Shoulders

Deana

I’m starting to look forward to working my arms lately💪🏾

W5/D4 Hybrid

W5/D5 Legs

W5/D6

W5/D7

Melissa Mcpherson

Jennifer

I burned 700 calories doing this workout 🥵🦵🏽

April

W6/D1 Legs/Hip thrusts

Can’t do a pull up to save my life 😩

Is the rest period meant to fluctuate so heavily? It ranges anywhere from 2mins to 45seconds sometimes it even changes while doing the same exercise. It only started deviating from 45seconds in about week 5 so it wasn’t like this at the beginning

Andrea

Chase

W6/D2 Hybrid Upper

W6/D3 Legs/Squat

Hrafnhildur Edda Magnúsdóttir

W6/D4 Hybrid Upper

Kaya

W6/D5 Legs/Deadlifts

I love the stair masters now!! Such a good light cardio and it’s soooo gooood each time 🍑 🔥🍑🔥

W6/D6

Westley

Calyssa

W6/D7

The frog pumps looked so awkward. But when I started I realised they’re not awkward but they are a damn workout !!! 
Finally managed 20 leg lifts in a row no breaks 😅
Body is on fire 🔥

W7/D1 Legs + Abs

Carmina

W7/D2 Hybrid + Cardio

W7/D3 Legs + Shoulders

W7/D4 Hybrid

W7/D5 Legs

That was tough to hen got easier then got tough again then easier - and so forth 😫😅

W7/D6

W7/D7

W8/D1 Legs/Hip thrusts

I feel so much stronger today and I finally am seeing some real changes! Love it!

W8/D2 Hybrid Upper

W8/D4 Hybrid Upper

W8/D5 Legs/Deadlifts

W8/D6

W8/D7

Loved this work out!! Sets were challenging but sooo good!

W9/D1 Legs/Hip thrust

W9/D2 Hybrid Upper

My muscles are burning 🔥🔥🔥 fire work out. Single side training of everything is the way to go. It takes more time, but there is more gain from it 🖤

Anya

W9/D3 Legs/Deadlift

W9/D4 Hybrid Upper

Amazing, ridiculously tough! Although definitely can’t be done in an hour. With getting equipment and putting it back etc.

W9/D5 Legs/Squats

The sweat drippin after 30m on the stair master is crazy 😰

W9/D6

Today I had to substitute this with inclined treadmill walking as the hotel I’m in for work travels doesn’t not have the actual stepper! But still sweaty and enjoying it!!

W8/D3 Legs/Squat

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