Name: Playbook - Heidy Espaillat - Day 5 🔥Legs & Glutes🍑
Uploaded: 2024-04-29T20:48:22.086Z
Duration: 45 min
Description: Day 5 🔥Legs & Glutes🍑

I’m loving this app! Thank you so very much.

Shelby

- 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

- 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 1

Good Morning

Reverse lunges

Circuit 2

- 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

Dumbbells deadlifts

Circuit 3

Dumbbells swings

- Hinge at the hips coming forward with a straight back
- Bring your hips forward squeezing your glutes

Band pull through

Circuit 4

Side lunges

- Keep your hips down your back straight
- Step sideways engaging your glutes
- Do the same steps to the other side

Banded lateral walks (Glute band)

Circuit 5

For example: running, hiking, biking, stair stepper, elliptical, swimming, etc.

Cardio

Day 5 🔥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 5 🔥Legs & Glutes🍑

Community

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