Name: Playbook - Melissa Alcantara - W9/D5 Legs/Squats
Uploaded: 2023-12-22T18:41:40.334Z
Duration: 60 min
Description: W9/D5 Legs/Squats

Amber

Hot weather is not helping the heat of the workout 🔥🔥🔥

Milina Lubneva

Holly

Sandra

Tanika Whiting

carena sawyer

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

Courtney

Alana

Holy shit! Is all I have to say for this one 😂🔥💀

Sarah

Getting compliments on how I look, my legs. These workouts are 🔥!

Crystal

Ruxi

I’m sweaty as fuck 💦 great workout 🏋️‍♀️

Jennifer

🤣😂😂 you’re crazy but in a good wayyy I couldn’t feel my legs I almost quiet at the last part but I said f.. it 🔥

Nikaury

For a moment my inner voice told me to quit. I did not and stayed determined 💪 Great workout 💃!

Sassi

Jewel

The split squats, the lounges and then the drop squats?!! 😅🔥🥵 Very humbling!

Taija

Leah Cruz

I can barely walk after the body weight squats. My muscles are getting tighter with each workout 🍑

I have 😶 no words… Actually did this workout last night @11:30 pm because I couldn’t sleep knowing I didn’t get my workout in… let it be known I was KO’D before I even left the gym😵‍💫

Renee A Notice

Did this workout yesterday was so tired I forget to hit check on the last workout!! I for sure felt this one 🔥🔥🏋️‍♀️

Amara

Ending it those body weight drop squats…. WOOOOOAAAH MAMÁ- as Mel says 🥵🔥🔥🔥🔥🔥

Niheves

Randi

bintou

Killer Killer workout!!! I have a booty, but not a big booty. definitely getting toner.

Yesenia

Mel really steps up these workouts at the end!!

Amanda

Monica

Katie Stone

In Colorado had to catch up cuz of all the travel. So I did 2 a days for 2 days. Honestly I FEEL LIKE A BEAST 😤😤 (p.s. hydration station yall)

Paris

Josie

Anna Ramos

Brooke

Annette Picard

Legs are shaking. So glad it’s over 😅🔥🦵

Carmina

Legs/Squat:
- Narrow Stance BB Front Squats 7 x 7 
- Bulgarian Split Squat 4 x 10 each side 
- Elevated Goblet Squat 4 x 10  
- Barbell Walking Lunges 4 x 20 steps  (10 each leg) 
- Single Leg Quad Extension 4 x 12 each side
- Cable Kickbacks 3 x 20 each side 
- Bodyweight Drop Squats 1 x 100

- Keeping your knees and feet together 
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Narrow Stance Front Barbell 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

- With both feet elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Elevated Dumbbell Goblet Squats

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

- 20 steps (10 each leg)

Barbell Walking Lunges

- Fully extend one leg, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop

- 12 reps each leg

Single Leg Extensions

- 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

- Start with your feet together
- Jump feet out , landing into a squat
- Jump back up to starting position 
- Repeat for desired reps or time

Bodyweight Drop Squats

W9/D5 Legs/Squats

Daniela Crisan

Lisaura

Cool Down

Silvia

Yajaira

Alexandra

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!!!

W1/D2 Back

Earlyyyyyy Morning workout… When you’re up and can’t sleep why not get it in…

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.

Sunceri

W1/D4 Hybrid

Hard!!!! Struggling mentally… Trying to get it in before another wrist surgery 😩..

W9/D5 Legs/Squats

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