Name: Playbook - Heidy Espaillat - W1/D1 Glutes program
Uploaded: 2024-03-13T12:47:04.750Z
Duration: 45 min
Description: W1/D1 Glutes program

I literally urinated so much after this workout it felt like a cleanse or something I love it

Kaye

Great workout!  My first with Heidy!  Super excited, and can’t wait for the next one!

Larry

Gosh I’m a construction worker and used to traditional leg workout but after this oh man my Buns are twitching … but not in pain… next time I’ll go a little heavier

Adrian

Yari34

Shaimaa

Great workout! It would be nice if the description tells you if you’re doing 20reps each leg or 20 reps total, but great workout overall!

Georgie

I'm back at it after being gone for 3 weeks 😑🥵

Lucy

Omg feel the burn 🔥 but love it I feel my muscles working 😌

Cruz

Adanely Landeros

It was great my glutes are on fire👏👏

Yestefani

Maria

Marilu

Jessica

Love this app. My legs are burning.. Highly recommend

Leticia

Jennifer

Yasmin

Rebecca

It was hard but not intimidating! I loved it! Made me feel strong again❤️

Karla

Claudia

Lisa

It was tough lol, but didn’t give up 💪🦵

Grecia

Marina

It was good, I kept fighting my quitting thoughts as I kept pushing through. Can’t wait for tomorrow’s session

Olga

I love it! It was what I needed to have a tough home
Workout with minimal equipment! 😄

Gloria

Claudia Choc

- Sumo deadlift/banded lateral walks 3 x 20
- Bulgarian split squats/step-ups 3 x 20
- Good morning/glute bridge (glute band) 3 x 20
- Kneeling squats 3 x 20
- Side-lying abduction/single leg deadlift 3 x 20
- Seated calf raises 3 x 20

- Start with a wide stance and your toes pointing out
- Hold two dumbbells with your arms extended in front of you
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel and push through your heels to come up

Sumo deadlift

- Keep your hips down your back straight
- Step sideways engaging your glutes

Banded lateral walks (Glute band)

Superset

- 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

Bulgarian split squats

- Keep your shoulder back and chest up
- Step on to the bench with one leg
- Push through the leg on the bench to bring your opposite leg up
- Reverse the motion to come down

Step ups

- Keep you legs as straight as possible
- Come down keeping your back straight
- You should feel it in your hamstrings

Good morning

- Keep tension on the band
- Push through your heels to bring your hips up
- Engage your glutes as you come up

Glute bridge

- Bring your hips back until you reach your heels
- Push your hips forward engaging your glutes
- Keep your chest up with a neutral spine

Kneeling squat

- Raise your leg engaging your abductor and glute 
- Come down with a controlled motion

Side lying abduction

- 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

Supersets

- 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 Glutes program

I’m loving the results 🦵🍑🏋️‍♀️🥵🔥

Wow that was great!!!! Still sore from Monday!!! But I did ittt💪

W1/D2 Glutes program

Erica Florez

It was awesome!, like every workout you have on your app 🔥🔥🔥

KRISTINE

W1/D3 Glutes program

Michelle

🥵 crazy hard workout but feels so good 🥰

W2/D3 Glutes program

W2/D1 Glutes program

W2/D2 Glutes program

🥵 hadn't worked out in a couple of weeks and ohhhh, what a workout!

The 3 workout only shows 1 rep not sure if that was a mistake or intentional.

W3/D2 Glutes program

W4/D2 Glutes program

Ohhh man felt like quitting half way, but I made it through the whole thing. It was a very good workout.🏋🏻‍♀️🥵😁

W1/D1 Glutes program

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