Name: Playbook - Heidy Espaillat - Day 3 🔥Legs & Glutes🍑
Uploaded: 2024-04-29T20:48:22.076Z
Duration: 45 min
Description: Day 3 🔥Legs & Glutes🍑

Chaundra Spain

Hip Thrust

- Keep your shoulder back and chest up
- Step on to the bench with one leg
- Push through the leg on the bench to bring your opposite leg up
- Reverse the motion to come down
- Do the same repetitions with the other leg

Step ups

Circuit 1

Dumbbells Squats

Side lunges

Circuit 2

- Keep your chest up and back straight
- Bring your back knee down
- Come down until both legs are at 90 degrees 
- Push through your front leg to come up engaging your quads and glutes
- Do the same repetitions with the other leg

Bulgarian split squats

Dumbbells deadlifts

Circuit 3

B-Stance Deadlift

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Circuit 4

- Hold the dumbbells by your sides keeping your chest up step forward
- Bring your back leg down until both legs are at 90 degrees
- Step forward pushing through your front leg engaging your quad

Db walking lunges

- Place a band above your knees and your feet together 
- Open your legs engaging your abductors 
- Keep your back in a neutral position and your hands holding the chair for balance

Seated abduction with band

Circuit 5

The goal with LISS Cardio is to keep your heart rate consistent and slightly elevated for longer period of time. 

For cardio it can be for example: running, hiking, biking, stair stepper, elliptical, swimming, etc.

Cardio LISS

Day 3 🔥Legs & Glutes🍑

Kiki

I’m back at it this year after a long break . I’m so excited I needed this . New year , New me !

Day 3 🔥Legs & Glutes🍑

Community

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