Name: Playbook - Heidy Espaillat - W1/D5 Leg & glutes
Uploaded: 2024-03-13T12:47:04.275Z
Duration: 45 min
Description: W1/D5 Leg & glutes

Shana

No encuentro el calentamiento dime los pasos para encontrarlo porfas

Maleny Flores

- Stiff-leg deadlift 3 x 12-20
- Bulgarian split squats 3 x 12-20
- Walking lunges 3 x 12-20
- Single leg glute bridge 3 x 12-20
- Side-lying abduction 3 x 12-20
- Seated calf raises 3 x 12-20

- Start with a shoulder width stance 
- Keeping a slight bend at the knee hold on to the bar and pull up 
- Maintain a neutral spine throughout the movement

Stiff leg desdlift

- 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

Bulgarian split squats

- Step forward keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step forward pushing through your front leg
- Engage your quad and glute

Walking barbell lunges

- Lay on the floor with your arms by your sides
- Raise one leg off the floor
- Push through through your heel raising your hips off the floor
- As you come up squeeze your glutes

Single leg glute bridge

- Raise your leg engaging your abductor and glute 
- Come down with a controlled motion

Side lying abduction

- Place the ball of your feet on the edge of the platform
- Raise your heels engaging your calves
- Focus on slow controlled movement

Seated calf raise

W1/D5 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

Elizabeth

W1/D1 Leg & glutes

Rocio

EloraDonna

W1/D2 Back, bicep & abs

Finished 4 weeks , Now onto a new challenge 🙌

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

I truly felt that!!! Whewwww 🔥😮‍💨

W1/D3 Leg & glutes

ROXANA

I’m really glad I found your exercises!

Rachel

W1/D4 Chest, shoulders, triceps & abs

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,!!☺️💜

Sandra ?

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.

W1/D5 Leg & glutes

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