Name: Playbook - Melissa Alcantara - Excuses are Fake: Leg Day
Uploaded: 2023-12-22T18:41:39.693Z
Duration: 60 min
Description: Excuses are Fake: Leg Day

Greatest leg sesh for the weekend! 🙌🏾

Doing squats with Mel never gets old! xoxoxo

Nora O’Hara

Alana

I just do this to see that note at the end “Great job Ana!” 🙈😂💪🏻🔥

I didn’t have all of the equipment in my gym :(

Julia

Alejandra

Love the longer harder workouts! 🙌🏼🙌🏼

Natalie

Working out at home but still was able to complete all tasks. Thanks for the workout!

As you know, I had an accident recently therefore I’m doing mostly lower body and cardio these days. But why do I keep working out? Cuz I refused to give up on me. Let’s get it done fit gurls and boys!

*Always push yourselves, but make sure you’re doing it in a safe way. If you have any questions about this or anything else on the app, please send me a message (the message button is located on the main screen, top left corner).

You can also include ankle weights if you have some available.

Scissor your inner thighs and keep your knees in line with your toes. Keep your chest up and chin tucked. Go low and keep up the pace.

Squats

Stand with your feet shoulder-width apart. Keep your back straight and bend your knees slightly on your way down.

Good Mornings☀️

12 reps each side.
Keep you chest up and engage your core. Stay strong to keep your balance.

Reverse Lunges

Warm up- Get your bands!

Keep you chest up and core tight. Control your body to maintain balance.

Leg Extension (you could also use the leg extension machine)

1. MOST IMPORTANT- Push your hips down into the bench or floor. This is key! This will put tremendous focus and really isolate the hamstrings.
2. Keeping your chest up - this helps keeping those hips firmly positioned.
3. Lead with your heels - think heels to butt. 
**move the weight slowly on the way down for a 2 count then power up but don’t pause at the top, you want to move smoothly like a well oiled machine!

Hamstring Curls (substitute: Hamstring Curl machine)

12 each side.
Raise and press your leg out vertically while keeping your chest up and shoulders away from your ears. Release and repeat.

Side Leg Raises

10 per side.
Keep your chest up and core tight. Slight bend at the knee. As you kick back engage your glutes.

Standing Kickbacks

Shoulders off the mat and look straight to the ceiling. Make sure to push your lower back into the bench or floor, this will keep your core tight and engaged.

Scissors

Keep your lower back on the floor and your core engaged. Raise your legs with your legs completely extended. Keep your shoulders off the floor and look to the ceiling.

Leglifts

Echo bike
15 seconds sprints, 15 seconds rest- 10 times.
Substitute move: if you don’t have an echo bike available, do 15 seconds sprints, 15 seconds rest - level 8 on the stationary bike.

Echo bike (substitute exercise on description)

Excuses are Fake: Leg Day

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

Yajaira

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

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?

Excuses are Fake: Leg Day

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