Name: Playbook - Heidy Espaillat - W2/D1 Leg & glutes
Uploaded: 2024-03-13T12:47:04.284Z
Duration: 45 min
Description: W2/D1 Leg & glutes

Nikk

Wiktoria

Iveth

Jess

Jessica

Really enjoyed this workout, feeling my 🍑 burn 🥵

Grecia

Vanessa

- Hip trust 3 x 12-20
- Step-ups 3 x 12-20
- Stationary lunges 3 x 12-20
- Side lunges 3 x 12-20
- Plie dumbbell squat 
3 x 12-20
- Standing calf raise 3 x 12-20

- Place your upper back on the chair
- Keep you eyesight in front of you
- Bring your hips down
- Push through your heels raising you hips squeezing your glutes

Hip trust

- Keep your shoulder back and chest up
- Step on to the bench with one leg
- Push through the leg on the bench to bring your opposite leg up
- Reverse the motion to come down

Step ups

- 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

- Hold the dumbbell at chest height
- Step sideways 
- Push your hips back to come down
- Keep your back straight as you come down

Side dumbbell lunges

- 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

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

Standing calf raise

W2/D1 Leg & glutes

Jennifer

I am little confuse because I through I can go along with you !

Dolce

Monica

W1/D1 Leg & glutes

Absolutely love this app ❤❤ My legs are burning 🔥 love it

Leticia

Hard to push myself through that one but I did it!! Awesome work out!!

Nathalie

Estuvo bastante duro el ejercicio, pero me encanta 😁

Sandra ?

W1/D2 Leg & glutes

Maybe have videos where you can modify or literally say modify without weights

Erika

Hasn’t gotten easier 😅 I break a sweat every time

Emily

W2/D2 Leg & glutes

Cilian

I’d like to see more alternating in the legs and booty workouts. Too many of the same exercise in one video. This one was full of lunges

W2/D1 Leg & glutes

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