Name: Playbook - Heidy Espaillat - W1/D3
Uploaded: 2024-03-13T12:47:05.159Z
Duration: 45 min
Description: W1/D3

1 hour workout. Not 45 minutes. But was fantastic

Debbie

Jennifer

Bianca

- 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

- Lean forward slightly 
- Step straight back engaging your hamstring and glute
- Try keeping tension on the band at all times
- Do the same steps to the other side

Banded step out

Box Squats + Banded Step Out

Dumbbells swings

- Hinge at the hips and come down in front of you with a neutral spine
- Raise your leg behind you as you go down
- Come down until you reach shin height 
- Pull the kb back up engaging your glute and hamstring

Kb single leg deadlift

Dumbbells Swings + Single Leg Deadlift

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to come up engaging your quad and glutes
- Keep a neutral spine

Stationary lunges

Good Morning + Stationary Lunges

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

Band pull through

Dumbbells deadlift

Band Pull Through + Dumbbells deadlift

- 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

Squat Pulses

Side lying Clams + Squat Pulses

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

W1/D3

Community

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