Name: Playbook - Heidy Espaillat - W1/D5 Leg & glutes
Uploaded: 2024-03-13T12:47:04.930Z
Duration: 45 min
Description: W1/D5 Leg & glutes

I am obsessed with all the workouts ! My legs are on fire 🔥 🥵

Wow morí y revivi 🔥 muy buen ejercicio graciasss

YanciVentura

These workouts and the app is great. I love how you could only see the set you are doing hide the rest and move step by step to the next one at your own pace and level.

Natalia

Wiktoria

Juanita

Metzli

Great🏋️‍♀️🏋️‍♀️🏋️‍♀️

Work outs have been great! I just finished my 4 weeks and I feel like I was gaining great weight but all of a sudden I lost some and I’m not sure what I’m doing wrong. Is this just the process??

Iliana

Airin

Lucy

1st week done! Love your workouts 🔥🥳🙌🏾🙏🍑

Elizabeth

First week done, this app plus your meal plan and in 1 week there is a noticeable difference! Thank you!!!

Michelle

It was great. I have a question though, while doing the challenges do we have days off or keep going nonstop?

Brenda

Lili

- Sumo deadlift / glute bridges 3x20
- Bulgarian split squats / kneeling squats 3x20
- Walking lunges / banded lateral walks 3x20
- Single leg glute bridge 3x20
- Side-lying abduction / seated abductions 3x20
- Side-lying abduction 3x20
- Seated calf raises 3x20

- Start with a wide stance and your toes pointing out
- Hold two dumbbells with your arms extended in front of you
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel and push through your heels to come up

Sumo deadlift

- Keep tension on the band
- Push through your heels to bring your hips up
- Engage your glutes as you come up

Glute bridge

Superset

- 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

- 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

- Hold the dumbbells by your sides keeping your chest up step forward
- Bring your back leg down until both legs are at 90 degrees
- Step forward pushing through your front leg engaging your quad

Db walking lunges

- Keep your hips down your back straight
- Step sideways engaging your glutes

Banded lateral walks (Glute band)

- 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 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

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

Seated calf raise

W1/D5 Leg & glutes

Kristal

Done with the 30 day challenge it was awesome 👏 now I’m continuing the workouts !

So excited to try this finally. Your workouts are always the best! I usually just go to ypur insta but decided to try this♡

Brittney

W1/D1 Leg & glutes

Ana Paula

Never tried such good workout circuits! I love it 🥵

Shana

W1/D2 Upper body & abs

Lunges are the devil...step ups might be worse

My legs are going to feel it tomorrow 🥵👏

W1/D3 Leg & glutes

I love that all the workouts are different so i don't feel like I'm constantly doing the same things!

These workouts have became a part of my routine 👏🥵

W1/D4 Upper body & abs

I think I have to work on my form with the single leg deadlift as my lower back was hurting but I do have issues with my sacroliac joint so that may be the issue

Nadine

W2/D1 Leg & glutes

When I tell you my arms are burning and I will be sore but feels so good 💪

W2/D2 Upper body & abs

It was tough,it's 10 pm and I told myself no excuses! I got it done and feel great about it 🙂

I sent an email yesterday because I needed help and it’s been 24hrs I haven’t received a response

Lety

W2/D3 Leg & glutes

W2/D4 Upper body & abs

This was a really tough workout! Took over an hour to complete! So exhausted!

Loving the burn 🔥in my butt and the fact I can’t even go down stairs without my legs and butt shaking lol

I’m obsessed with these workouts ! 💪

W1/D5 Leg & glutes

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