Name: Playbook - Melissa Alcantara - 3x10 Legs
Uploaded: 2023-12-22T18:41:39.210Z
Duration: 30 min
Description: 3x10 Legs

Tascha

Excellent, you’re the best. Best results and you feel your working out and getting stronger with your help 🙂

Veronica

Arlyssa

Hay pero Fitgurlmel que te pasa 😝😝🔥🥵🦵

Yajaira

Great shorter workout when I need to move quickly!

Ashlee

Ruxi

Dulce hernandez

that was just what i needed! the bulgarian squats are a perfect finisher

kalynn kitchen

5 exercises. 3 sets, 10 reps each.

Lower body focused. 

Minimal equipment needed: 
Barbell l, a set of dumbbells and a box/chair.

Gym or at-home.

Push your hips back as you lower down 
- Reach parallel and come back up

Squats

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good mornings

10 reps each leg 
- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

10 reps each leg
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

3x10 Legs

First time working out since my tummy tuck felt amazing!

Daisy

“Heavy lifting” is the biggest understatement bahaha this was intense! 💪🏽

Amanda

Leanne

Heavy Lifting Lower Body

Love this workout. It’s the perfect way to ease your back into your regular work out routine, after illness or injury. It’s definitely not too hard, the exercises are simple, but not too easy, so you still feel like your legs got a work out. I’m still recovering from COVID; I’m weak and definitely heavier. I was only able to half of the reps 
for now, but this  is the first time for me doing legs since I tested negative. I plan on doing this workout again tomorrow

Nora O’Hara

I have a torn ACL on my left knee from a car accident in early 2018..can you post a workout related to knee injuries? Thanks

Soleil

Post-injury Workout #1

Post-Injury Workout #2

Dolores “Doe” Restrepo Macias

Post Injury Workout #3

Double workout 👀!!! Ready to do road now 😉😏… Workouts hit differently on vacation..

Renee A Notice

Carling

10 Min Booty Igniter

Gooood to know!!
Never knew!
🤓💪🏽⭐️🌅!

Donna-Marie

Hip Thrust VS Glute Bridge- Tutorial

Tiana

Omg what a fantastic explanation 😁 on so excited to put this into practise at the gym! Sounds like a game changer 😂

Daniella

Lahlee Lou

How to scissors your inner thighs-Tutorial

Wooooo. Mama Mia she will kill you no mater what love this workout…

That was an awesome Sat evening workout inspired by Bella getting those shoes on!!  If you won’t give up on her, why should I give up on myself?

3x10 Legs

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