Name: Playbook - Melissa Alcantara - Hamstrings & quads
Uploaded: 2023-12-22T18:41:39.921Z
Duration: 30 min
Description: Hamstrings & quads

Melissa

casey

Cosmina

Sheila

I was following you book religiously and I’m so glad you came out with an app.

Savannah

Taylor

Loved it! Would love to see more workouts with gym essentials. Thank you Mel!!! 💗☀️👍✨

Paola Teresa

Vanessa Lodigiani

Aurora

Kellie

I LOVE THIS APP 🔥 KEEP ‘EM COMING 💪🏽🤩

Mari

Marisa

Magdalena

- Single leg hamstring curl 5 x 15
- Single leg extension 5 x 15
- Leg press 5 x 15
- Dumbbell stiff leg deadlift 5 x 15
- Stationary lunge 5 x 15

- Raise your heel toward your glute 
- Keep you back in a neutral position
- Focus on raising with your hamstring

Single leg hamstring curl

- Raise your leg keep your glutes in the bench
- Engage your quads as you come up

Single leg extension

- Push through your heel
- Keep your lower back on the pad

Leg press

- Keep your legs fully extended
- Engage your glutes as you come up

Dumbbell stiff leg deadlift

- Keep your chest up
- Come down until both legs are at 90 degrees without touching the floor
- Push through your front leg to come up

Stationary lunges

Hamstrings & quads

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

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

Nytosha

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?

Kelly

Lower Body and Abs Modifiers With Bands

Yaaass!!! That was amazing. I couldn’t pick so I did them all. 🔥🔥🔥

CJ Diesslin

My Fave 10 Booty Exercises

Whew!! This workout is very humbling. Amazing glute pump, wore me out 😮‍💨😈

Brandi

Ruxi

The Glute Sculptor

Lashonda

Single Kettlebell and Barbell Booty Training

I’m already feeling this shit! 🦵 🔥

Anita

Charmaine

25 Minute Butt Lift

Whew… chile. It was good! A great sweat!

Raven

Shafali

BPM: Lower Body and Cardio

Greatest leg sesh for the weekend! 🙌🏾

Doing squats with Mel never gets old! xoxoxo

Alana

Excuses are Fake: Leg Day

Maks

Karen

Lower Body Burn

Nikaury

Wow!! Excellent workout with minimal equipment!

Cristina Ruiz

Muscle Builder: Legs and Glutes

You’re a beast Mel! Literally OMG 🥵😪

Carmina

I enjoyed this challenging workout. Thank you 😊

Gaby

Lower Body Pump

Anette Solveig Grasmo

Caryn

Ultimate Booty Lift

😂😂 My legs are still numb it was 🔥

Booty and Hamstrings

The lunges at the end got me…… dang, holy rubber legs!

Erin Allgood

Gina

Booty Workout

Videos need to capture the trainer’s whole body, where to put the hands, etc.

Claudia Garcia

Legs

Less talking... maybe a pic in pic (pip) to show how to do the moves with a little explanation.

Kenya

I just wanted to say thank you so much for creating this app! I have been following you on Instagram for a while and I always am inspired by your workouts. I’ve been working out for the last year with another personal trainer app but due to sexual-harassment I left. I am so happy to find you! I am sweating my butt off right now! Thank you and have a fantastic and beautiful weekend!

Lina

Booty & abs

She really don’t like me 🥵🥵🙄🤦‍♀️

Stephanie

Glute 30 minute burn

Upeka

That was not cool. 100 reps each set? Crazy.

Nina

Cardio + legs

Jayline

I needed more exercises in between the two.  I don’t have a bike for cardio but did a run beforehand for cardio version.  It would be great to have complete workouts, warm up, exercise then cool down (ab workout). Still love your workouts though just some suggestions to make it even better 😊

Carol

More workouts and better videos. All the videos are very close up and not ideal for watching on a phone at the gym. I like the mix of workouts though.

Rayne

Cardio + legs - safety bar

Negin

Legs with weights

Kelsey

HIIT + legs

Jewel

It’s my birthday I needed this for photos 🤣

Candis

Legs 45 min

Michelle

Portia

Mel: it’s only a 30min workout
*under her breath* hardest 30min of your life 😈

Hamstrings & quads

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