Name: Playbook - Heidy Espaillat - W1/D3 4 Week leg & glute
Uploaded: 2025-03-31T18:34:16.062Z
Duration: 45 min
Description: W1/D3 4 Week leg & glute

Shana

Pretty easy , as I get use it daily is becoming a piece of cake 🙌🏼🏋️‍♀️🍑

Juanita

Vanesa

I would like to see more glute iscolation exercises.

Julieannq

- Barbell squat 3 x 12-20
- Barbell walking lunges  
3 x 12-20
- Hip thrust 3 x 12-20
- Leg press (wide stance)  
3 x 12-20
- Leg extension 3 x 12-20
- Seated calf raises 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

- Step forward keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step forward pushing through your front leg
- Engage your quad and glute

Walking barbell lunges

- 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 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

- 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/D3 4 Week leg & glute

Divya arora

Great workout, i felt the burn right away! The videos help out so much. I am in love with this app!

Tania

W1/D1 4 Week leg & glute

If it’s possible. You should add a space where people can write how much weight they used each session. That way they can see their progress

Irene

Super easy , felt that burning in that peach 🍑

W1/D2 4 Week leg & glute

It was pretty easy but burning my 🍑😝😝

W2/D1 4 Week leg & glute

Feel my body less heavier for this workouts 😌& loving every moment of it and each lb off my body 🙌🏼🍑

W2/D2 4 Week leg & glute

Each day that goes by is easier for me to last the full work out and feeling lighter ✨🙌🏼

W1/D3 4 Week leg & glute

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