Name: Playbook - Heidy Espaillat - W2/D1 4 Week leg & glute
Uploaded: 2024-03-13T12:47:04.865Z
Duration: 45 min
Description: W2/D1 4 Week leg & glute

It was pretty easy but burning my 🍑😝😝

Juanita

Vanesa

Pam Blass

- Sumo deadlift  3 x 12-20
- Good morning  3 x 12-20
- Cable pull-through  3 x 12-20
- Plie dumbbell squat  3 x 12-20
- Hyperextension (back extensions)  3 x 12-20
- Lying leg curl  3 x 12-20

- Start with a wide stance and your toes pointed out
- Hold on to the bar keeping your are straight
- Pull the bar up keeping a neutral spine
- As you pull engage your hamstrings

Sumo deadlift

- Keep you legs as straight as possible
- Come down keeping your back straight
- You should feel it in your hamstrings

Good mornings

- Hinge at the hips leaning forward with a straight back
- Push your hips forward engaging your glutes

Cable pull throughs

- Start with a wide stance and your toes pointed out
- Hold the dumbbell from the top
- Come down until your reach parallel 
- Push through your heels extending your feet to come up

Plie dumbbell squat

- Start with the pad at thigh height
- Come down keeping your back in a neutral position
- Come up squeezing your glutes

Hyperextensions

- Bring your heels toward your glutes
- As you bring your heels up engage your hamstring
- Come down with a controlled motion

Lying leg curls

W2/D1 4 Week leg & glute

Shana

Divya arora

Great workout, i felt the burn right away! The videos help out so much. I am in love with this app!

Tania

W1/D1 4 Week leg & glute

If it’s possible. You should add a space where people can write how much weight they used each session. That way they can see their progress

Irene

Super easy , felt that burning in that peach 🍑

W1/D2 4 Week leg & glute

Pretty easy , as I get use it daily is becoming a piece of cake 🙌🏼🏋️‍♀️🍑

W1/D3 4 Week leg & glute

Feel my body less heavier for this workouts 😌& loving every moment of it and each lb off my body 🙌🏼🍑

W2/D2 4 Week leg & glute

Each day that goes by is easier for me to last the full work out and feeling lighter ✨🙌🏼

W2/D1 4 Week leg & glute

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