Name: Playbook - Heidy Espaillat - W1/D3 Leg & glutes
Uploaded: 2024-03-13T12:47:04.260Z
Duration: 45 min
Description: W1/D3 Leg & glutes

Finished 4 weeks , Now onto a new challenge 🙌

Had trouble with the hip lift on chair used the floor instead

Elizabeth

I truly felt that!!! Whewwww 🔥😮‍💨

Shana

Karla

Rocio

Maria

Sandra ?

Anali

Maleny Flores

The burn is real! Loving this sooo far 👏

I love your Fitness App. 😍Congratulations ❤️ your my inspiration 💪🏻

Diana

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

- 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

- 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

- Start with a wide stance and your toes pointed out
- Hold on to the bar keeping your are straight
- Pull the bar up keeping a neutral spine
- As you pull engage your hamstrings

Sumo deadlift

- 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

- 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

Stationary lunges

- 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

W1/D3 Leg & glutes

I’m back at it after having my son like yourself! I’ll feel this in my legs in the morning, but I can’t wait to feel myself again❤️

shakara

Maggie Lugo

Had hard time with exercise single leg raise but with more training can eventually conquer full work out

W1/D1 Leg & glutes

EloraDonna

W1/D2 Back, bicep & abs

ROXANA

I’m really glad I found your exercises!

Rachel

W1/D4 Chest, shoulders, triceps & abs

No encuentro el calentamiento dime los pasos para encontrarlo porfas

W1/D5 Leg & glutes

Great booty and leg workout!!! 🥳🔥🍑

Actual exercises had a repeat of step ups instead of one leg hip raises

Lissa

No encuentro calentamiento ni estiramiento

W2/D1 Leg & glutes

Muy difícil pero no imposible,!!☺️💜

W2/D2 Back, biceps & abs

Excellent workout!!!! 👏🏽👏🏽🍑🔥

perla ledezma

It was great. Had to take time off due to illness, but glad to be back at it! Love feeling productive.

Nicole

W2/D3 Leg & glutes

W2/D4 Chest, shoulder, triceps & abs

Cuandoson ejersicios de pierna por se parado son 20 cada pierna?

W2/D5 Leg & glutes

Yesssssss Let’s get it!!!! 🥳🍑🔥

W3/D1 Leg & glutes

Feeling strong!!!!! 👏🏽👏🏽 Love those quick but brutal workouts 👊🏽

W3/D2 Back, biceps & abs

I get confused with alternating legs. Are we supposed fo 12each side or 6 each side total 12

Mayra

Sandra

W3/D3 Leg & glutes

W3/D4 Chest, shoulder, triceps & abs

W3/D5 Leg & glutes

Doubled my workout today, due to missing yesterday. I'm dead but feeling proud 👏 love the ap, always works smoothly and perfectly.

W4/D1  Leg & glutes

Intense for sure!!! I love a challenge and Heidi brings it!!! 💪🏽💪🏽

W4/D2  Back, biceps & abs

W4/D3 Leg & glutes

Great and easy routine, simple to follow and targeting exactly where I needed! Thank you 🌸

Elena

Jasmin

W4/D4 Chest, shoulder, triceps & abs

Lulwah

W4/D5 Leg & glutes

W5/D1 Leg & glutes

Loved this workout! Quick and effective 👌🏼

W5/D2 Back, biceps & abs

W5/D3 Back, biceps & abs

My favorite upper body and abs workout so far! I feel so strong 💪🏼

Tianna Romero

W5/D4 Chest, shoulder, triceps & abs

Finished my week strong with this workout!! I can already see my butt more toned 😍 thank you Heidi 👑

W1/D3 Leg & glutes

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