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

Kristal

Done with the 30 day challenge it was awesome 👏 now I’m continuing the workouts !

So excited to try this finally. Your workouts are always the best! I usually just go to ypur insta but decided to try this♡

Brittney

carina

Yari34

Just finished my 1st workout of week 1 and I definitely feel the burn but in a good way!

Maria

Sandy

Jessica

Erica Florez

This workout was amazing. I feel the burn. Can’t wait to finish the 6wk plan! Thank you so much!

Marlene

Karla

Would highly recommend to friends & families❤️❤️

Jaydn

First work out of the week and I loved it!

Corina

1st workout after baby, 6 weeks post-partum and feeling great 😄

Nicole

That was a great workout, really pushed myself but it felt awesome!

Nadine

Harsh! But loved how easy and interactive the app is! Keep it up

Ivanna

Gloria

Netzielly

Muy bueno me canso a pesar que no se mira dificil pero lo es gracias

Lilia

Great! Still burning 🔥- day 2, I like this workout

Savannah

Feelin' the burn 🔥 only after one set-

Alex

Lety

First workout since finding out I was pregnant since the morning sickness is thankfully going away! Great workout I feel so good! Thank you so much Heidy💙

Kristi

I had restart the program , had some family issues but got through it

Juanita

All I have to say is that my legs are shaking!!! It was such a great work out💜 I am looking forward for tomorrow 🥰😍

Gladys

Difficult starting all over , I had to stop because I wasn’t feeling well for two wks and Berly starting te program all over again to get back on track

Today was my first day of the 6wk home workout. I felt lazy and intimated. But Heidy walked me through one video at a time! I love that she shows how to do the workout and before I knew it, completed all the rounds! 🎉👊🏻✌🏼

Melissa

Leslie

Estefany

Vero

I felt the burn my legs were and still are shaking feeling good 💪

Metzli

Tracy  Jubber

Great workout!!! My legs were even shocking from my hard work!!

Josephine

First time using the app, and I’m loving it ✨🏋️‍♂️🙏🏼

Leticia

Jackie

Airin

I definitely felt the burn and my legs were shaking lol but I managed it’s been a while for me due to my back problems and my knee but I completed slowly and sped up the pace a bit don’t want to hurt myself on the first day lol. Love it so far already feeling a difference.

Natalie

Easier than expected but still hard enough to feel it in my 🍑

Stephanie

Mariana Hela Garza

Kristen

Karen

Loved it! My legs are shaking and my booty is burning 😅

DAYNELIS SANCHEZ

First day and already feeling the burn!!!😅😳

Chanay

Paola

- Hip thrust 3x20
- Sumo deadlift 3x20
- Squats / banded lateral walk
3x20
- Seated Abduction / glute kickbacks 3x20
- Stationary Lunges 3x20
- Kneeling Squats 3x20
- Seated Calf Raises 3x20

- Place your upper back on the chair
- Keep you eyesight in front of you
- Bring your hips down
- Push through your heels raising you hips squeezing your glutes

Hip trust

- 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

- Hold the dumbbells above your shoulders
- Push your hips back flexing at the knees to come down
- Keep your chest up and a neutral spine
- Push through your heels to come up

Squats

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

Banded lateral walks (Glute band)

Superset

- 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

Seated abduction with band

- Place the band at knee height
- Extend your leg behind you engaging your glute 
- Keep your hips squared

Glutes kickbacks

- 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

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

Kneeling squats (band)

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

Seated calf raise

W1/D1 Leg & glutes

Ana Paula

Never tried such good workout circuits! I love it 🥵

Shana

W1/D2 Upper body & abs

Lunges are the devil...step ups might be worse

My legs are going to feel it tomorrow 🥵👏

W1/D3 Leg & glutes

I love that all the workouts are different so i don't feel like I'm constantly doing the same things!

These workouts have became a part of my routine 👏🥵

W1/D4 Upper body & abs

I am obsessed with all the workouts ! My legs are on fire 🔥 🥵

Wow morí y revivi 🔥 muy buen ejercicio graciasss

YanciVentura

These workouts and the app is great. I love how you could only see the set you are doing hide the rest and move step by step to the next one at your own pace and level.

Natalia

W1/D5 Leg & glutes

I think I have to work on my form with the single leg deadlift as my lower back was hurting but I do have issues with my sacroliac joint so that may be the issue

W2/D1 Leg & glutes

When I tell you my arms are burning and I will be sore but feels so good 💪

W2/D2 Upper body & abs

It was tough,it's 10 pm and I told myself no excuses! I got it done and feel great about it 🙂

I sent an email yesterday because I needed help and it’s been 24hrs I haven’t received a response

W2/D3 Leg & glutes

W2/D4 Upper body & abs

This was a really tough workout! Took over an hour to complete! So exhausted!

Loving the burn 🔥in my butt and the fact I can’t even go down stairs without my legs and butt shaking lol

I’m obsessed with these workouts ! 💪

W2/D5 Leg & glutes

Rina

It was ok. Plank said 20 reps is that seconds?

Charlina

W3/D2 Upper body & abs

I just wanna say my legs and butt died after this workout

W3/D5 Leg & glutes

Lucy

I feel myself getting stronger 💪.  Im going to need some new weights soon.

Ashley Cortez

W3/D3 Leg & glutes

This workout was insane. It really kicked my butt. I’m sweating incredibly, can’t feel my legs but my body feels amazing. I feel really energized .

Amayrani

Good morning workout getting my started now for some cardio afterwards thank you Heidi

W3/D1 Leg & glutes

W3/D4 Upper body & abs

First two exercises the reps don’t show up in the workout, just says 1 rep

Lissa

W4/D2 Upper body & abs

Love these workouts i died today can’t go downstairs lol 😅 my butt is on fire 🔥

Amazing glute pump. Feel ready to start my day 🙌

I’m lifting live more weight in my workouts 🦵🏽🍑

W4/D5 Leg & glutes

W4/D3 Leg & glutes

Great Monday workout. My legs and glutes were burning but I pushed through and got it done.

W4/D1 Leg & glutes

Maria Martinez

W4/D4 Upper body & abs

It's amazing, really I love the routines, thanks❤️

Elizabeth De Luna

My arms are going be so sore tommrow! I love it!

Tiana

W5/D4 Upper body & abs

I had a couple days off & I missed it ! I’m back 👏

Amazing workout. I’m feeling incredible. This is my week 5 day 1.

W5/D1 Leg & glutes

W5/D2 Upper body & abs 4 x 20

Felt the burn 🔥💪🥵 I love these workouts!

W5/D5 Leg & glutes

W5/D3 Leg & glutes

Finished my 6 weeks strong 💪 Going for 6 more ! 🔥🔥

6 week full body guide officially done. My whole body feels incredible. Can’t wait to start shape the body 2.0 next week.

Hola!!!!
Hoy termine la sema 6 del entrenamiento🎉 y debo decir que estoy muy feliz con los resultados, seguiré esforzándome🏋️

W6/D5 Leg & glutes

My legs are on fire 🔥 I love it ! #Week6

almost finish 6 weeks workout at home 💪🏼 im so proud of myself, thank you Heidy . i love the workouts .

perla ledezma

W6/D3 Leg & glutes

W6/D4 Upper body & abs

Great workout. Officially on week 6 day 1 and week 2 of doing your meal plan. I feel great 😊

W6/D1 Leg & glutes

I’m on week 6 & I’m already ready for another challenge 🔥 #4monthspostpartum

W1/D1 Leg & glutes

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