Name: Playbook - Heidy Espaillat - W1/D1 Leg & glutes
Uploaded: 2024-03-13T12:47:04.245Z
Duration: 45 min
Description: W1/D1 Leg & glutes

I’m back at it after having my son like yourself! I’ll feel this in my legs in the morning, but I can’t wait to feel myself again❤️

shakara

Maggie Lugo

Had hard time with exercise single leg raise but with more training can eventually conquer full work out

Elizabeth

Shana

Juaníta

It was a tough one but I got through it, still sore from the other workout. Lol

Sandra

ROXANA

Laetitia

Difficult but I love feeling sore after a workout😂

Alia

Maria Martinez

Love it. Legs are sore but that’s good !

No pudo encontrar estiramiento y calentamiento todo lo demas esta perfecto

Maleny Flores

Rawan

Thalia

Krystal

Daniella

Great! Just to make sure 20 reps for each leg in the case of some exercises right?

Sharon

- Box squat 3 x 12-20
- Glute bridge 3 x 12-20
- Single leg glute bridge 
3 x 12-20
- Step-ups 3 x 12-20
- Side-lying abduction 
3 x 12-20
- Standing calf raises 
3 x 12-20

- Start with a shoulder width stance 
- Push your hips back flexing at the knee
- Come down until you touch the box 
- Push through your heels extending your legs to come up

Box 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

- Lay on the floor with your arms by your sides
- Raise one leg off the floor
- Push through through your heel raising your hips off the floor
- As you come up squeeze your glutes

Single leg glute bridge

- 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

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

Side lying abduction

- Push through the balls of your feet to come up
- Engage your calves as you come up

Standing calf raise

W1/D1 Leg & glutes

Rocio

EloraDonna

W1/D2 Back, bicep & abs

Finished 4 weeks , Now onto a new challenge 🙌

Had trouble with the hip lift on chair used the floor instead

I truly felt that!!! Whewwww 🔥😮‍💨

W1/D3 Leg & glutes

I’m really glad I found your exercises!

Rachel

W1/D4 Chest, shoulders, triceps & abs

No encuentro el calentamiento dime los pasos para encontrarlo porfas

W1/D5 Leg & glutes

Great booty and leg workout!!! 🥳🔥🍑

Actual exercises had a repeat of step ups instead of one leg hip raises

Lissa

No encuentro calentamiento ni estiramiento

W2/D1 Leg & glutes

Muy difícil pero no imposible,!!☺️💜

Sandra ?

W2/D2 Back, biceps & abs

Excellent workout!!!! 👏🏽👏🏽🍑🔥

perla ledezma

It was great. Had to take time off due to illness, but glad to be back at it! Love feeling productive.

W1/D1 Leg & glutes

Community

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