Name: Playbook - Melissa Alcantara - Legs
Uploaded: 2024-07-21T13:09:33.132Z
Duration: 45 min
Description: Legs

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

Claudia Garcia

casey

Francina Stanc

Leah

jazmin

Phea

Nadia

Joanna

Oh my goodness Melissa! Legs are dead. I finished with 200 walking lunges trying to be a beast like you ☺️

Daniela

I improvised at home with weights I have. I don’t have a squat rack so I did weighted squats with my 35# dumbbell, instead.

Michelle Light

-Banded Hamstring Curls
-Dumbbell Quad Extension
-Dumbbell Hamstring Curls
-Elevated Heel Squat
-Barbell Stiff Leg Deadlift

1 set of 100 Banded Hamstring curls
When your feet are in the band, pull away from the area where the band is stabilized so that you can create tension. Try to kick your heels to your butt and then tap the ground when they come down. Push your hips into the ground as you do this.

Banded Hamstring Curls

4 sets 20 reps 
On a bench or chair sit at the edge of the seat and hold on to the sides. Make sure your chest is up and shoulders are pulled away from your ears. Pick the dumbbell up between your feet, you will have to engage your core and squeeze your feet together so the weight doesn’t fall. Make sure that you’re slightly bringing your knees towards your chest the entire time.

Dumbbell Quad Extension

4 sets of 20
Place the dumbbell at the end of the bench on the floor, step on the dumbbell and squeeze your feet together as you lie belly down on the bench. Slide your hips down towards the bottom of the bench and lift your knees up. Squeeze your knees together as you slowly move the weight up towards your butt and down. Make sure you are actively lifting your knees through the movement.

Dumbbell Hamstring Curls

4 sets of 15 reps
Take a 10lb plate you can use to step on and elevate your heels. Keep a narrow stance and try to squat past 90 degrees, meaning get your butt below your knees, it should be easier since your heels are elevated. Keep your chin tucked throughout the movement.

Elevated Heel Squat

4 sets of 20 reps
Have your feet about hips width apart, make sure you grab the bar a bit wider than hips width, right outside of your knees. When initially picking up the bar, bring the bar close to your shins and make sure to have a flat back so bend your knees. Pick up the bar and continue the movement with a flat back. For stiff leg deadlifts you want your knees slightly bent the entire time. Let the bar graze your thighs then your shins and the come right back up.

Barbell Stiff Leg Deadlifts

Legs

Loved it! Being able to move is such a privilege!

Nicosia

First time working out since my tummy tuck felt amazing!

Daisy

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

Amanda

Heavy Lifting Lower Body

Kimberly Beri

Daris

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

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

The Glute Sculptor

Lashonda

Single Kettlebell and Barbell Booty Training

Ruxi

Kitana is so cute 🐕! And this was great!

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

Nice leg workout. Had to improvise with bands on a few of the exercises, but still had a nice burn!

Maks

Karen

Lower Body Burn

Nikaury

Wow!! Excellent workout with minimal equipment!

Cristina Ruiz

Aurora

Muscle Builder: Legs and Glutes

Rubina

You’re a beast Mel! Literally OMG 🥵😪

Carmina

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

Charmaine

Gina

Booty Workout

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

Melissa

HIIT + legs

Hamstrings & quads

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 😈

Legs

Community

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