Name: Playbook - Melissa Alcantara - Booty and Hamstrings
Uploaded: 2023-12-22T18:41:39.753Z
Duration: 40 min
Description: Booty and Hamstrings

Yajaira

Karen

😂😂 My legs are still numb it was 🔥

Nikaury

Elaine

Aurora

Natascia Luciani

Jazmine

A great workout maybe a little cardio leg burner finisher to add☺️👌🏻

Violeta

Jasmine

Guide on weight level and how to increase

Kelly

It was amazing!! I just wish these workouts wouldn’t delete bc I want to keep doing them 😭

Maria

Lisa

BOMB WORKOUT QUEEN!!!! LOVE THE OUT TOO!!

Shannonrae

Brandy Pounder

Jillian

Stand on a 45lb plate - make sure your chest and lats are engaged and chin stays tucked for the entire movement. 3 seconds down and then up right away.

Deficit Deadlifts

4x10 each leg, 2 seconds down, 2 second hold and then right back up
With heavy dumbbells in hand, place your front foot on a 45lb plate and your back foot far enough behind you so your hip and knee are at 90 degrees. Come straight down with your chest up and then back up pushing upward from the front foot and keeping steady with the back foot.

Elevated Front Foot Weighted Split Squats

Holding the bar wide, keep your chin tucked, knees and ankles should be in a straight line. Bring your hips down to the ground and then scoop your booty up high using your hips. Make sure to not hyper extend!

Barbell Hip Thrusts

Pull your shoulders back, and pick your chest up while keeping your chin tucked. Point your toes and keep them pointed towards the inside. Make sure you’re actively pushing your hips into the pad during the entire movement.

Lying Leg Curls

Booty and Hamstrings

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

Tascha

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

Veronica

Arlyssa

3x10 Legs

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?

Booty and Hamstrings

Community

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