Name: Playbook - Heidy Espaillat - W2/D2 4 Week leg & glute
Uploaded: 2024-03-13T12:47:04.934Z
Duration: 45 min
Description: W2/D2 4 Week leg & glute

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

Juanita

Pam Blass

- Box squat 3 x 12-20
- Barbell walking lunges  3 x 12-20
- Bulgarian split squat 3 x 12-20
- Leg press  3 x 12-20
- Leg extension  3 x 12-20
- Standing calf raises  3 x 12-20

- Start with a shoulder width stance 
- Push your hips back flexing at the knee
- Come down until you touch the box 
- Push through your heels extending your legs to come up

Box 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

- 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

- Start with your feet at shoulder width
- Bend at the knees to let the platform come down
- Keep your lower back on the pad throughout the movement 
- Push through your heels extending your legs to raise the plarform

Leg press

- Raise your legs engaging your quads as you come up
- Come down with a controlled motion

Leg extension

- Push through the balls of your feet to come up
- Engage your calves as you come up

Standing calf raise

W2/D2 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 🙌🏼🏋️‍♀️🍑

Vanesa

W1/D3 4 Week leg & glute

It was pretty easy but burning my 🍑😝😝

W2/D1 4 Week leg & glute

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

W2/D2 4 Week leg & glute

Community

More workouts from Heidy Espaillat