Name: Playbook - Heidy Espaillat - W1/D3 Leg & glutes
Uploaded: 2024-03-13T12:47:04.451Z
Duration: 45 min
Description: W1/D3 Leg & glutes

First week done!! 7 to go and soooo excited and motivated

Naith

- Box squats 3 x 12-20
- Kneeling squat 3 x 12-20
- Curtsy lunges 3 x 12-20
- Barbell glute bridge 3 x 12-20
- Step ups 3 x 12-20
- Standing calf raises 3 x 12-20

- Start with a shoulder width stance 
- Push your hips back flexing at the knee
- Come down until you touch the box 
- Push through your heels extending your legs to come up

Box squats

- Bring your hips back until you reach your heels
- Push your hips forward engaging your glutes
- Keep your chest up with a neutral spine

Kneeling squat

- Step back behind your opposite leg 
- Bring your knee down until both legs are at 90 degrees
- Push through your front leg engaging your quad and glute to come back to the initial position

Curtsy lunges

- Bring your hips up pushing through your heels
- As you bring your hips up engage your glutes
- Make sure not to hyperextend your back

Barbell glute bridge

- Keep your shoulder back and chest up
- Step on to the bench with one leg
- Push through the leg on the bench to bring your opposite leg up
- Reverse the motion to come down
- Do the same repetitions with the other leg

Step ups

- Push through the balls of your feet to come up
- Engage your calves as you come up

Standing calf raise

W1/D3 Leg & glutes

Brenda

Legs are shaking! Those calf raises are a killer at the end😮‍💨💯

Gilbert

Samantha Contreras

W1/D1 Leg & glutes

I work in construction and workout legs almost every day but this is on a whole other level. My buns and legs are sore from just 2 day wokouts

W1/D3 Leg & glutes

Community

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