Name: Playbook - Melissa Alcantara - W1/D1 Legs
Uploaded: 2023-12-22T18:41:39.287Z
Duration: 60 min
Description: W1/D1 Legs

3rd time coming back to this program. Let’s go!

Ashley

FIRED UP and excited to tackle the rest of the program.

Rachel

Good to start again after a month break. Starting over

Kirsten

As we move!!! Sticking to my goal of keeping consistent.. Starting with one of my favs…
I want that 🍑..😜

Renee A Notice

Tootsyroll

Marne

Moksha

Amazing! I used my booty bands for calf raises and the first thruster.

Dipexa

talia

Ashley 

raisa

Yanil

April

Cynthia

Great! Is it ok to complete the exercises out of order?

Paris

Daniela

Ruby

Yajaira

Perfect amount of work! Not too much but very effective

Rayvonne

Allison

Rouse

Angelica

Alexandra

This was a great workout! I did a program of yours a few years ago and am now getting back into lifting. I missed your workouts and always love them!

Clarissa

Gabe

Amber

First time doing this program (I’ve done the 12-week gym program like 3 times) and I have to say that I love the change of pace!

Gabriela

Arlyssa

Great workout! After 3 years of isolation 🥳

Ray Sun

I probably won’t be able to use the bathroom tomorrow but No pain no gain … lol 😬

Zindzi DeFreitas

Andrea

Masina

Glad to be back doing one of your programs. I’m definitely feeling it in the best of ways!

Melissa

Maggie

Daniela Crisan

Princess

Joanna

First workout in the Build Your Booty program ✅ Nobody is stopping this cake 🎂

Milina Lubneva

Katie

Rosie

Hillary

Myra

Lauren

Great intro to this program🍑🔥❤🙌

Holly

I’m dying but it feels so fuxking goood!!!!! Wow🔥🔥🔥🔥

Legs:
- Elevated Glute bridges 1 x 100 
- Barbell Hip Thrust 4 x 10  
- Goblet Squat 3 x 15
- Foot Elevated Dumbbell Lunges 3 x 10 
- Hamstring Curls 3 x 20
- Standing Calf Raise (With Hold) 4 x 20

- Place feet on dumbbell or box 
- Squeeze knees and ankles together as you lift your hips towards the ceiling
- Activate glutes and hamstrings at the top 
- Keep shoulder blades pressed into the floor

Elevated glute bridge

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrusts

- Stand in a wide toed out stance 
- Holding dumbbell in goblet position 
- Lower into a squat
- Stand up to full extension

Wide Stance Goblet Squats (Heavy DB)

- With your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

- 10 reps each leg

Front Foot Elevated Dumbbell Lunges

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring Curls

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calves

Dumbbell Standing Calf Raises

W1/D1 Legs

Lisaura

Cool Down

Silvia

Warm Up

Hard🥵… Fibro flair up has me mentally & physically challenged 😩…  Took a few days off to rest , Dugggg deep n got it in.. Rinsed!!!

Nikaury

Ruxi

W1/D2 Back

Loved the combo. Legs are 🔥. Thank you for all you do 😍

Michelle

I absolutely love these workout set up and how they are laid out! 🫰👌👏🏻

Courtney Musick

Earlyyyyyy Morning workout… When you’re up and can’t sleep why not get it in…

W1/D3 Legs + Shoulders

Alli

That was very difficult. I couldn’t do the rope extensions. My triceps said nope.

Sunceri

W1/D4 Hybrid

Hard!!!! Struggling mentally… Trying to get it in before another wrist surgery 😩..

W1/D5 Legs + Abs

W1/D6

Fabs

W1/D7

Brittany

W2/D1 Legs + Shoulders

W2/D2 Hybrid

W2/D3 Legs + Abs

Isora

Quick back session but with a kick at the end!!! Love it!

W2/D4 Back + Cardio

I love it!!! It’s hard Mel always pushing you! You just gotta put in the work!

W2/D5 Legs + Cardio

Squeezed a workout in between school and errands

W2/D6

Leslie

Ilze

W2/D7

W3/D1 Legs

W3/D2 Back

Sonia

W3/D3 Legs + Shoulders

W3/D4 Hybrid

Just good! Love the fact that it is different from day to day

W3/D5 Legs + Abs

Almost takes myself out of that one,  so glad I Didn't

Today was the first time I did almost the whole 30 minutes no hands!

Megan

W3/D6

Another day another win! 60 minutes! Get on my level 🏋🏽‍♀️

Tanika

Jewel

W3/D7

W4/D1 Legs + Shoulders

My upper body feels stronger after that workout 💪🏾

W4/D2 Hybrid

Lizzie T

W4/D3 Legs + Abs

Lily

15 minutes in a bike really completed the workout 🏋🏽‍♀️

W4/D4 Back + Cardio

Lacey

W4/D5 Legs + Cardio

Instead of Stairmaster I did a six mile strenuous hike, felt it all in my peach :)

Combined this with a flute activation exercises

ingrid

W4/D6

A nice cardio session on a lazy Sunday 🏋🏽‍♀️🏋🏽‍♀️🏋🏽‍♀️

Did a six mile hike for my Stairmaster workout

W4/D7

Angie

Courtney

W5/D1 Legs + Abs

Almost made the 2 mile got to 1.88 😭🔥

Awesome workout! Had to sub the elliptical, but no excuses!

W5/D2 Hybrid + Cardio

W5/D3 Legs + Shoulders

Finally, an arm workout!! 🏋🏽‍♀️😗🔥

Arms and upper back feeling it today!! The weight recorder wouldn’t accept my input on some exercises, hopefully this glitch gets worked out cuz I love that we can follow what weights I’ve been using

W5/D4 Hybrid

Wowwww I really felt the hip thrust in my glutes!

W5/D5 Legs

I did a ton of walking, like 5 hours, took a trip to the capital. Does this count? 😉

W5/D6

Tanika Whiting

W5/D7

W6/D1 Legs/Hip thrusts

Your workouts are great. I wish there were alternatives listed for some of the less popular machines. Like my gym doesn’t have a landmine attachment.

W6/D2 Hybrid Upper

Lawwwwwd my glutes on fireeeee thank you 🙏🏻👑

W6/D3 Legs/Squat

lucky

Sheila

W6/D4 Hybrid Upper

Sheena

A crushing training 🔥☠️☠️☠️

W6/D5 Legs/Deadlifts

W6/D6

Westley

Calyssa

W6/D7

Still here, still got it! Back with those frog jumps, the other way around 🤞🔥🔥🔥

Yousra

W7/D1 Legs + Abs

2 miles 19.22 at 6 months pregnant Holy shit, what an accomplishment

W7/D2 Hybrid + Cardio

So tired today and I still managed to complete this workout. A great one for the lower body!

W7/D3 Legs + Shoulders

W7/D4 Hybrid

Another week done, no pain in muscles but so much work ✅🙌🏼

The workout was fine. Challenging urself and pushing more out of a workout is difficult when ur on ur own

W1/D1 Legs

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