Name: Playbook - Heidy Espaillat - Glutes Workout!💃🔥🍑
Uploaded: 2024-04-29T20:48:23.455Z
Duration: 45 min
Description: Glutes Workout!💃🔥🍑

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- Place your upper back on the chair
- Keep you eyesight in front of you
- Bring your hips down
- Push through your heels raising you hips squeezing your glutes

Hip Thrust

Glutes Kickbacks

Circuit 1

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing

B-stance dumbbell RDL

-Stand tall with your feet hip-distance apart. 

-Take a large step backwards with one foot and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. 

-Contract abdominals, retract shoulders. 

-Bring weights in towards the shoulders while keeping elbows still next to rib cage to complete the bicep curl then lightly push off with the back foot while predominately using the front leg (pushing through the heel) & squeezing the Glutes to return to start. 

-Repeat on the other side.

Reverse Lunge to Bicep Curls

Circuit 2

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

One dumbbell sumo deadlift

Circuit 3

Goblet squats

Dumbbells Side lunges

Circuit 4

Glutes Workout!💃🔥🍑

NEW Workout! 🍑Legs & Glutes🍑

Ended with 30 min cardio this was a good leg day!!!

Teresa

FRIDAY🔥Legs & Glutes🍑

THURSDAY 💪Upper Body & ABS

Kristal

WEDNESDAY🔥Legs & Glutes🍑

TUESDAY- Upper body & ABS💪

MONDAY 🍑Legs & Glutes🍑

FRIDAY 🔥Legs & Glutes🍑

WEDNESDAY 🔥Legs & Glutes🍑

TUESDAY Upper body & ABS 💪

🍑Legs & Glutes Workout!🍑

THURSDAY 💪 Upper Body & ABS

MONDAY 🔥Legs & Glutes🍑

Feels great to be back , great workout couldn’t do the last set running out time

Yari34

I’m still sore from Monday! Amazing glute workout 💁🏻‍♀️🍑

Perla

Elizabeth

Love the upper body workouts! The cat cows had me dying 💪🏼😅

THURSDAY- Upper body & ABS 💪

Starting off the new year strong, great upper body day 🙌👏

Cindy

I love how my arms are starting to tone up by being consistent with these workouts!

TUESDAY 💪 Upper Body & ABS

🔥Legs & Glutes Workout🍑

Love the glute workouts! My favorite!! 👌

MONDAY (Gym) 🍑Legs & Glutes🍑

MONDAY (Home) 🍑Legs & Glutes🍑

TUESDAY (Gym) 💪 Upper body Workout 💪

TUESDAY (Home) Upper body Workout 💪

WEDNESDAY (Gym) 🔥Legs & Glutes🍑

WEDNESDAY (Home) 🔥Legs & Glutes🍑

THURSDAY (Gym) 💪Upper Body & ABS

I love every workout I do I get a good sweat😍💪

THURSDAY (Home) 💪Upper Body & ABS

FRIDAY (Gym) 🔥Legs & Glutes🍑

FRIDAY (Home) 🔥Legs & Glutes🍑

MONDAY (GYM) 🔥Legs & Glutes🍑

MONDAY (HOME) 🔥Legs & Glutes🍑

TUESDAY (GYM) 💪 Upper Body & ABS

TUESDAY (HOME) 💪 Upper Body & ABS

WEDNESDAY (GYM) 🔥Legs & Glutes🍑

Gisele Rigo

WEDNESDAY (HOME) 🔥Legs & Glutes🍑

THURSDAY (GYM) Upper body Workout 💪

Tanya

THURSDAY (HOME) Upper body Workout 💪

FRIDAY (GYM) 🔥Legs & Glutes🍑 (Home)

FRIDAY (HOME) 🔥Legs & Glutes🍑 (Home)

with heavy dumbbells you can really feel it!! 🥵🦿🤩

Kiki

Great workout to get back after being sick for a wk!!

Nairoby

Box squats kill me everytime! Overall fire leg workout!!!

Glutes Workout!💃🔥🍑

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