Name: Playbook - Heidy Espaillat - W1/D2 Leg & glutes
Uploaded: 2024-03-13T12:47:04.272Z
Duration: 45 min
Description: W1/D2 Leg & glutes

Absolutely love this app ❤❤ My legs are burning 🔥 love it

Leticia

Hard to push myself through that one but I did it!! Awesome work out!!

Nathalie

Estuvo bastante duro el ejercicio, pero me encanta 😁

Sandra ?

Karla

Rocio

Nicole

So tired after the 3rd set but I pushed through

Jessica

Lucy

It was a great workout thank you!!! Definitely felt the burn!

Veronica

- Squats 3 x 12-20
- Hip trusts 3 x 12-20
- Stationary lunge 3 x 12-20
- Sumo deadlift 3 x 12-20
- Plie dumbbell squat 3 x 12-20
- Seated abduction with band
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

- 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

- Hold dumbbells by your sides keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to come up
- Engage your quads and glutes as you come up
- You should do 20 repetitions on each leg

Stationary lunges

- 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

- 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 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

W1/D2 Leg & glutes

Jennifer

I am little confuse because I through I can go along with you !

Dolce

Monica

W1/D1 Leg & glutes

Nikk

Wiktoria

Iveth

W2/D1 Leg & glutes

Maybe have videos where you can modify or literally say modify without weights

Erika

Hasn’t gotten easier 😅 I break a sweat every time

Emily

W2/D2 Leg & glutes

Cilian

I’d like to see more alternating in the legs and booty workouts. Too many of the same exercise in one video. This one was full of lunges

Paula

W2/D3 Leg & glutes

Awesome! Some of them I did it with my baby weight, she loves it!

Melissa

Loving it, very well explained. Feeling the burn in every workout!

Juaníta

W3/D1 Leg & glutes

Sweating bullets on this Snowy Tuesday!!!

Saffron

Miranda

W3/D2 Leg & glutes

W3/D3 Leg & glutes

W4/D1 Leg & glutes

W4/D2 Leg & glutes

W4/D3 Leg & glutes

W5/D1 Leg & glutes

Good! Can I do exercises if I’m pregnant?

It was amazing, thank you so much ♥️♥️♥️

W1/D2 Leg & glutes

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