Name: Playbook - Heidy Espaillat - 🔥Legs & Glutes🍑
Uploaded: 2024-03-13T12:47:04.546Z
Duration: 60 min
Description: 🔥Legs & Glutes🍑

- 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

B-stance deadlift

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Dumbbell swings (double)

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

Curtsy lunges

Circuit 3

Glutes Kickbacks

- Push through the balls of your feet
- Raise your heels engaging your calves

Seated calf raise

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

🔥Legs & Glutes🍑

🔥🦵Legs & Glutes🍑

Yari34

Stephanie

Sandra

🔥Bodyweight Workout

You can easily do this workout at home🏡

Genesis

My first time trying your workout routines. My legs were sore before I even finished! Excited to keep going!

🔥Legs & Glutes🍑

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