Name: Playbook - Heidy Espaillat - W1/D1 Leg & glutes
Uploaded: 2024-03-13T12:47:04.346Z
Duration: 45 min
Description: W1/D1 Leg & glutes

Brenda

Legs are shaking! Those calf raises are a killer at the end😮‍💨💯

Gilbert

Samantha Contreras

Wendy

What can I substitute the kneeling squat with? Thanks

Dilsa

Jeannie

It was great! It’s hard for me to work out and sweat. This work out had me sweating and feeling that burn!

Marilu

Finally made it at the gym 👌😎💕🔥🍑

Adrian Gudino

Naith

Rebecca

Jasmine

Elisa

Great, but you should have told us that some exercises are supposed to be performed at the gym :( I workout at home and couldn't perform all of these

Marina

Cansada...pero amo amo ese ardor en las piernas 🦵🔥

Anna

I had a lot of fun doing this workouts. It was challenging and structured well which is exactly what I need to level up.

Rossy Castillo

Ruth Anne Hasty

- Barbell squats 3 x 12-20
- Kneeling squat 3 x 12-20
- Leg press 3 x 12-20
- Plie dumbbell squat 3 x 12-20
- Leg extension 3 x 12-20
- Seated calf raise 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 back until you reach your heels
- Push your hips forward engaging your glutes
- Keep your chest up with a neutral spine

Kneeling squat

- 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

- 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

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

Leg extension

- 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 Leg & glutes

I work in construction and workout legs almost every day but this is on a whole other level. My buns and legs are sore from just 2 day wokouts

W1/D1 Leg & glutes

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