Name: Playbook - Melissa Alcantara - W8/D3 Legs/Squat
Uploaded: 2023-12-22T18:41:40.239Z
Duration: 60 min
Description: W8/D3 Legs/Squat

We’re getting back to stif legs 😂🤷‍♀️

Milina Lubneva

Leslie

Lindsey

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!

Jennifer

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…

Renee A Notice

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

Daniela Crisan

Lisaura

Cool Down

Silvia

Yajaira

Warm Up

3rd time coming back to this program. Let’s go!

Ashley

FIRED UP and excited to tackle the rest of the program.

Rachel

Good to start again after a month break. Starting over

Kirsten

W1/D1 Legs

Hard🥵… Fibro flair up has me mentally & physically challenged 😩…  Took a few days off to rest , Dugggg deep n got it in.. Rinsed!!!

Nikaury

W1/D2 Back

Fast træning with super set only had 30 min

W1/D3 Legs + Shoulders

Alli

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

W8/D3 Legs/Squat

Community

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