Name: Playbook - Heidy Espaillat - W1/D5 Glutes & Legs
Uploaded: 2024-03-13T12:47:03.788Z
Duration: 45 min
Description: W1/D5 Glutes & Legs

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

Ericka Dates

Honestly great workout! Feeling the 🍑 instantly growing..

Ninoshkari

Yesenia

😵😵😵☠️☠️☠️☠️🔥🔥🔥🔥

Onya

Shana

- Keep your chest up and back straight
- Bring your back knee down
- Come down until both legs are at 90 degrees 
- Push through your front leg to come up engaging your quads and glutes
- Do the same repetitions with the other leg

Bulgarian split squats

- Keep your hips down your back straight
- Step sideways engaging your glutes
- Do the same steps to the other side

Banded lateral walks (Glute band)

Bulgarian Split Squats Superset Banded Lateral Walks

Sumo deadlifts

- 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

Sumo Deadlift Superset Seated Abduction (glute band)

Kneeling squats

- Focus on squeezing your glutes as you come forward 
- Keep a neutral spine 
- The dumbbell should swing up to shoulder height

Dumbbell swings

Kneeling squats Superset Dumbbell Swings

Single Leg Deadlift

- 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

Elevated curtsy lunges

Single leg deadlift Superset Elevated Curtsy lunges

- 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

- 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

Stationary Lunges + High Knee Reverse Lunge

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

Seated calf raise

W1/D5 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

Intense! But a great workout ! 🔥🔥🔥

W1/D5 Glutes & Legs

Community

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