Name: Playbook - Heidy Espaillat - W1/D3 Glutes & Legs
Uploaded: 2024-03-13T12:47:03.781Z
Duration: 45 min
Description: W1/D3 Glutes & Legs

Ericka Dates

Shana

Intense! But a great workout ! 🔥🔥🔥

Gloria

I felt each work out target the exact muscle it was supposed to and loved it!

Nathalie

- Start with a shoulder width stance
- Hold dumbbells by your sides
- Push your hips back flexing at the knees 
- Touch the chair and come up

Box squats

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

Glutes kickbacks

Box squats + glutes kickbacks

Good Morning

Banded Seated abduction

Good Morning Superset Seated Abduction

- Hold the dumbbells by your sides keeping your chest up step forward
- Bring your back leg down until both legs are at 90 degrees
- Step forward pushing through your front leg engaging your quad

Db walking lunges

- Raise your knee engaging your abductors and glutes
- Keep your hips stable the one part of your body moving should be your leg

Side lying clams

Walking Lunges Superset Side Lying Clams (glute bands)

- Hinge at the hips coming forward with a straight back
- Bring your hips forward squeezing your glutes

Band pull through

Reverse lunges

Band Pull Through Superset Reverse Lunges

B-Stance Deadlifts

Dumbbells swings

B-Stance Deadlift  Superset Dumbell  Swings

- Push through the ball of your feet 
- Raise your heals engaging your calves 
- Pause and come down

Standing calf Raise

W1/D3 Glutes & Legs

So tough, but I feel so accomplished being able to finish and slightly increase with weights.

Dottie

Lili

This was a great workout.
Looking forward to seeing the results!

W1/D1  Glutes  & Legs

Great workout! I feel the burn baby!! 💪🏼

Laura Maestas

Great way to get back to upper workouts!! Thank you ❤️

W1/D2 Upper Body & ABS

Yesenia

W1/D4 Upper Body & ABS

The kneeling squats hurt my knees but finished everything else. Pushing through!

W1/D3 Glutes & Legs

Community

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