Name: Playbook - Melissa Alcantara - W9/D1 Squats + Shoulders
Uploaded: 2023-12-22T18:41:40.195Z
Duration: 60 min
Description: W9/D1 Squats + Shoulders

Alana

Finishing late but being recovered to workout again is beautiful- loved the superset 🤸🏻‍♀️

Agnes

Dallas

Josie

Realized I’ve been doing the narrow stance leg press wrong this entire time - feeling a big difference today

Mindy

Brittany

I am improving my technique and it feels soooo much better and “right”!!! Super excited!!

Taija

That was rough lol 
But I gotta her done !! 💪🏾💪🏾

Zindzi DeFreitas

Sabrina

Samantha

Lisa

Yvonne

Shoulders are on fire with one superset 🥵

Stephanie

Tatiana Onzaga

Mayra

Patricia

No better way to start the day than squats😉🍑

Melissa

Mariah

Dolores “Doe” Restrepo Macias

How are my shoulders so dead from that superset?? 💪🏼

Ashlee

Omgggg my shoulders are on fire 🔥 🔥🔥 my quads were shaking on those leg presses but I was still able to push through. Squatted 175 today, and it was moving much easier than I expected

bintou

Went a little hard on those leg presses to impress someone and I think I’m sore already

Kathryn

Nadia

Amazing workout, feeling stronger by the day

Gella

Supersets bring up real demons 👹😂🔥

Milina Lubneva

Holly

Sweating tonight!! Really trying to push myself everyday

Leslie

Antoinette

Yajaira

Long one but feeling strong after that 🥵

Jennifer Galo

Ashley

On fire, quads, glutes, shoulders, life 😂🔥💕

Addy

My shoulders are burning!! That’s a good thing. 😂

Jennifer

Always love me some shoulders and squats!! 🔥🔥

Nicole

A little tough today! But I mastered it, once again! 👏

Anita

Day 1: Squats + Shoulders

- Squats (barbell): 5 x 12, 10, 8, 6, 4 (make sure to increase the weight every set)
- Leg Extensions: 4 x 20
- Smith Machine Split Squats: 4 x 8 (each leg)
- Leg Press (narrow stance): 4 x 20

Superset:
- Kettlebell Upright Rows: 4 x 12
- Front to Side Lateral DB Shoulder Raise: 4 x 12

- 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

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Push up through your heel
- Repeating sequence for time or reps
- Work both sides

8 reps each leg

Smith Machine Split Squats

- Keeping your back flat against the pad
- Knees and feet together 
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow Stance Leg Press

- Raise your elbows up and to the sides, pulling the kettlebell towards your chin
- Keeping it close to the body
- Lower with control

Kettlebell Upright Rows

- Raise the dumbbells until you reach shoulder height in front
- Lower with a controlled movement
- Raise the dumbbells laterally to shoulder height
- Lower with a controlled movement

Front to Side Lateral DB Shoulder Raise

Superset

W9/D1 Squats + Shoulders

Gaelle5

W1/D1 Squats + Abs

Sonia

W1/D2 FTGM Upper Body Strength

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

Niheves

W1/D3 Recovery

W1/D4 Chest + Arms

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

Megan

W1/D5 Jumpman 23

Rosa

Kurstein

W1/D6 Recovery

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

W9/D1 Squats + Shoulders

Community

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