Name: Playbook - Heidy Espaillat - W1/D5 🔥Legs & Glutes🍑
Uploaded: 2024-03-13T12:47:03.872Z
Duration: 60 min
Description: W1/D5 🔥Legs & Glutes🍑

Rocio

- 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

- 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

Bulgarian Split Squats Superset Elevated curtsy lunges

Good Morning

- 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)

Good Morning Superset Banded Lateral Walks

Stationary Lunges

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

Stationary lunges Superset Sumo Deadlift

Kneeling squats

Single Leg deadlift

Kneeling Squats Superset Single leg deadlift

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Hold the top of the dumbbell with both hands 
- Push your hips back flexing at the knee to come down
- Come down until you reach parallel then come up a couple of inches then straight back down 
- Keep your chest up

Goblet squats pulses

Glute Bridge Superset Goblet Squats Pulses

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

Standing calf Raise

W1/D5 🔥Legs & Glutes🍑

This workout kicked my butt! I felt so great once I completed it. Can’t wait for tomorrow’s workout.

Breanna Soto

Day 1 complete! It was definitely challenging and the last workout “the curtsy lunge” had my leg shaking. How can I do the pull through workout at home? I modified as much as I could for it.

Jessica

Kristal

W1/D1  🔥Legs & Glutes🍑

300 calories burnt in 50 minutes, feels so good to be back at it! 💪🏼

Ellen Rachel

Janet

W1/D2 💪Upper Body & ABS

Workout was really rough, I finished at 1:02:23. Glad I workout through and completed the workout.

Raquel

this is postpartum but it doesn’t ease you back into working out, just throws you back in. I’ve had to modify the reps and sets to accommodate being 7 months pp and not being in the gym 1.5 years. I was still very active during mg pregnancy, but 4 sets of 20 seems overdoing it for anyone just coming back into working out

W1/D5 🔥Legs & Glutes🍑

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