Name: Playbook - Heidy Espaillat - W1/D1 4 Week leg & glute
Uploaded: 2024-08-13T03:06:18.760Z
Duration: 45 min
Description: W1/D1 4 Week leg & glute

Shana

Divya arora

Great workout, i felt the burn right away! The videos help out so much. I am in love with this app!

Tania

Juanita

I loved it! I like that you incorporate a timer for rest!

Yvonne

Vanesa

Abigale Wallis

Great! Just finished my 5 week at home full body workout and lost 2 inches on my waist! Ready for these next 4 weeks :) :) :)

Jasmin

Nohemi

Pam Blass

Jessica Hernandez

- Barbell Squat 3 x 12-20
- Barbell Glute Bridge  
3 x 12-20
- Leg Press  3 x 12-20
- Leg Extension  3 x 12-20
- Plie Dumbbell Squat  
3 x 12-20
- Seated Calf Raises  
3 x 12-20

- Place your feet at shoulder-width apart
- Flex at the knees pushing your hips back as you come down
- Push through your heels extending your legs to come up
- Keep your chest up throughout the exercise

Barbell squats

- Bring your hips up pushing through your heels
- As you bring your hips up engage your glutes
- Make sure not to hyperextend your back

Barbell glute bridge

- Start with your feet at shoulder width
- Bend at the knees to let the platform come down
- Keep your lower back on the pad throughout the movement 
- Push through your heels extending your legs to raise the plarform

Leg press

- Raise your legs engaging your quads as you come up
- Come down with a controlled motion

Leg extension

- Start with a wide stance and your toes pointed out
- Hold the dumbbell from the top
- Come down until your reach parallel 
- Push through your heels extending your feet to come up

Plie dumbbell squat

- Place the ball of your feet on the edge of the platform
- Raise your heels engaging your calves
- Focus on slow controlled movement

Seated calf raise

W1/D1 4 Week leg & glute

If it’s possible. You should add a space where people can write how much weight they used each session. That way they can see their progress

Irene

Super easy , felt that burning in that peach 🍑

W1/D2 4 Week leg & glute

Pretty easy , as I get use it daily is becoming a piece of cake 🙌🏼🏋️‍♀️🍑

W1/D3 4 Week leg & glute

It was pretty easy but burning my 🍑😝😝

W2/D1 4 Week leg & glute

Feel my body less heavier for this workouts 😌& loving every moment of it and each lb off my body 🙌🏼🍑

W2/D2 4 Week leg & glute

Each day that goes by is easier for me to last the full work out and feeling lighter ✨🙌🏼

W1/D1 4 Week leg & glute

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