Name: Playbook - Melissa Alcantara - Booty Focused Legs
Uploaded: 2024-05-03T19:07:56.786Z
Duration: 50 min
Description: Booty Focused Legs

Love love love this mix of weights and bands/body weight. Hoping for more like this in the new program! 💖

Keatyn

This workout will make you sweat! It will bring your heart rate up while you build muscle and define those little muscles in your booty and legs. Get your bands out and get ready!

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

This circuit is to be done one exercise after the other without rest until the round is finished. It will target your booty and get your heart rate up!

Place band on ankles, get low into a squat position and stay low as you jump while bringing your feet out and in. Make sure to keep tension in the band the entire time!

Ankle Banded In & Out Frog Jumps

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg and then the other 
-keep your body stable only moving the leg and foot out to the side

Lateral band walk (ankles)

- place band right above your knees
- make sure knees are in line with your toes at all times
- get into your squat stance and jump up landing softly
- keep going one right after another

Banded Jump squats

Banded high intensity glute circuit

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

Dumbbell bulgarian split squat

These exercise will finish you off. Your butt will be pumped and now it’s time to really get into those tiny muscles!

- place your band over your knees
- Place your upper back on the bench
- Push through your heel raising your hips while lifting one leg off the ground
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- place band right over knees
- sit down bringing your feet together but spreading your knees apart
- make sure knees and toes are in line
- push knees against the band 
- make sure to not bring the knees in too much so you don’t lose tension

Banded Abductions

- place a band around your ankles
- sit on a bench and lift your legs 
- keep your chest up and chin away from chest
- keep shoulders away from your ears
- pull your knees to your chest keeping your heels up
- make sure you’re feet are hips width apart giving the band tension

Seated abs pulls

Booty & Abs Finisher

Booty Focused Legs

Glute Activation Exercises

Ashley

I think Mel was angry when she made this one 😂

Amanda

Chiquita

It’s Leg Day AGAIN

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Yajaira

This is really challenging workout 💪🏻🔥👏🏻 and I enjoyed it 💯💪🏻🔥🫣

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Geeta

Palmira

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Aubree

Arlyssa

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Why is 10min of straight jump rope so hard lol… my 10min was more like 13min with the breaks I needed to take during lol

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Excelente workout 🥵🥵🔥🔥😘👌👌

BRB… just going to lay in a puddle of my sweat on the floor

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Mariah

I loved this and I also love that it’s a W.O.W. instead of a program because I would die if I had to repeat this 😂 💀

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Denise

Holy shit I don’t think my legs will move tmw😜🥰😳

Musonda

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Josie

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Alana

Core Day

That was an awesome, quick workout! 😁 got my heart rate up, got me sweating, & feeling good!

Great workout ! Definitely kept my heart rate up!

Nicki

Hello NYC

I loved this!!! Especially the sprints: I can definitely feel the gained power in my muscles, easier to sprint than before.

Taija

Donna-Marie

Brilliant! Loved it!!..👏🏾👏🏾👏🏾

Shoulders and Triceps Burnout

Keran

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Deirdre

My favorite!!! Love, love, love this one!

Nora O’Hara

My Fave 10 Booty Exercises

Gray Tshirt Challenge Workout

Ivon

Gina

Nicole

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Good.  Different.   The jump squats at end, seal it up.

Please keep this as a regular workout until the end of time! I love how much this banded workout challenges me!

Carly

Katie

Full Body with Bands

Anna

I have struggled to find a training platform that can help me lift weights at the gym. This is perfect! Please keep the weight/gym workouts coming!

Marlo

Quick Gym

Aurora

Kenya

Ohh my goodness!!
I’m at work and I’m working out on my break. I love you Mel it’s changing my mood immediately when I do your workout. I feel so different, my life has 2 seasons: Before Mel and with Mel😘😘😘
Love you make more videos I have finished your all you workout. More more more please

Negin

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Alice Moran

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30 Lbs of Hell

Omg...nice! And have I mentioned that I hate burpees? 🙃

Sabrina

Such a good sweat! The structure of the rounds kept me motivated, even when I was getting fatigued round 3.

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I like the 1 min timer in the app. Helpful!

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It was awesome! I feel the burn, I was able to start today after I got your bands in the mail today

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