Name: Playbook - Heidy Espaillat - W1- D5
Uploaded: 2024-03-13T12:47:05.178Z
Duration: 45 min
Description: W1- D5

Jennifer

- 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

- Step back behind your opposite leg 
- Bring your knee down until both legs are at 90 degrees
- Push through your front leg engaging your quad and glute to come back to the initial position

Elevated curtsy lunges

Bulgarian Split Squats + Elevated Curtsy Lunges

Sumo Dumbbell Deadlifts

- 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)

Sumo Deadlift + Banded Lateral Walks

- Hold the dumbbell at chest height
- Push your hips back and flex at the knees to come down
- Keep your chest up as you go down

Goblet Squat

- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to come up engaging your quad and glutes
- Keep a neutral spine

Stationary lunges

Goblet Squats + Stationary Lunges

Kneeling Squats

Stand with your feet together. 

Step back with your right leg and bend at both knees until they make a 90 degree angle. 

Stand back up and as you do bring your right knee forward and up till it reaches your chest.

High Knee Reverse Lunge

Kneeling squats + high knee reverse lunges

- Hinge at the hips to come down
- As you come down keep a neutral spine
- Come down until you are at shin height
- Pull the kb back up engaging your hamstrings and glutes

Single leg deadlift

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

Seated calf raise

- 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

W1- D5

Community

More workouts from Heidy Espaillat