Name: Playbook - Heidy Espaillat - W1/D3 Glutes program
Uploaded: 2024-03-13T12:47:04.848Z
Duration: 45 min
Description: W1/D3 Glutes program

Erica Florez

It was awesome!, like every workout you have on your app 🔥🔥🔥

Lucy

KRISTINE

I love your workouts Heidy! They are easy to follow, yet challenging. Thank you for motivating me ❤

Randon

🥵🥲, I survived!!! Totally killed it 👍🏼👍🏼

Grecia

- Hip thrust/reverse lunges 3 x 20
- Sumo deadlift 3 x 20
- Squats/banded lateral walks 3 x 20
- Glute bridge/goblet squat pulses 3 x 20
- Band pull-through/high knee reverse lunge 3 x 20
- Seated calf raises 3 x 20

- 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

- Step back
- Bring your knee down until it reaches 90 degrees
- Step forward engaging your quad and glutes
- Keep your chest up and back straight

Reverse lunges

Superset

- 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)

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

Band pull through

- Step back and bring your back knee down
- Come down until your back knee almost touches the ground
- Push through your front leg to come up 
- Bring your knee up toward your chest

High knee reverse lunge

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

Seated calf raise

W1/D3 Glutes program

I literally urinated so much after this workout it felt like a cleanse or something I love it

Kaye

Great workout!  My first with Heidy!  Super excited, and can’t wait for the next one!

Larry

Gosh I’m a construction worker and used to traditional leg workout but after this oh man my Buns are twitching … but not in pain… next time I’ll go a little heavier

Adrian

W1/D1 Glutes program

I’m loving the results 🦵🍑🏋️‍♀️🥵🔥

Yari34

Wow that was great!!!! Still sore from Monday!!! But I did ittt💪

Yestefani

Maria

W1/D2 Glutes program

Michelle

🥵 crazy hard workout but feels so good 🥰

W2/D3 Glutes program

Marina

W2/D1 Glutes program

W2/D2 Glutes program

🥵 hadn't worked out in a couple of weeks and ohhhh, what a workout!

The 3 workout only shows 1 rep not sure if that was a mistake or intentional.

Olga

W3/D2 Glutes program

W4/D2 Glutes program

Ohhh man felt like quitting half way, but I made it through the whole thing. It was a very good workout.🏋🏻‍♀️🥵😁

W1/D3 Glutes program

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