Name: Playbook - Heidy Espaillat - W2/D2 Glutes program
Uploaded: 2024-03-13T12:47:04.949Z
Duration: 45 min
Description: W2/D2 Glutes program

Yari34

Lucy

- Hip thrust/side-lying clams (glute band) 3 x 20
- Elevated curtsy lunges 3 x 20
- Glute bridge/banded lateral walks 3 x 20
- Dumbbell swings/single leg deadlift 3 x 20
- Reverse lunges/squat to glute kickbacks (glute band) 3 x 20
- Standing calf raises 3 x 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

- Raise your knee engaging your abductors and glutes
- Keep your hips stable the one part of your body moving should be your leg

Side lying clams

Superset

- 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

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

Glute bridge

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

Banded lateral walks (Glute band)

- Focus on squeezing your glutes as you come forward 
- Keep a neutral spine 
- The dumbbell should swing up to shoulder height

Dumbbell swings

- Hinge at the hips to come down
- As you come down keep a neutral spine
- Come down until you are at shin height
- Pull the kb back up engaging your hamstrings and glutes

Single leg deadlift

- Step back
- Bring your knee down until it reaches 90 degrees
- Step forward engaging your quad and glutes
- Keep your chest up and back straight

Reverse lunges

- Push your hips back flexing at the knee 
- Keep your chest up and a neutral spine
- As soon as you stand up kick your leg back engaging your glute

Squat to glute kickbacks

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

Standing calf raise

W2/D2 Glutes program

I literally urinated so much after this workout it felt like a cleanse or something I love it

Kaye

Great workout!  My first with Heidy!  Super excited, and can’t wait for the next one!

Larry

Gosh I’m a construction worker and used to traditional leg workout but after this oh man my Buns are twitching … but not in pain… next time I’ll go a little heavier

Adrian

W1/D1 Glutes program

I’m loving the results 🦵🍑🏋️‍♀️🥵🔥

Wow that was great!!!! Still sore from Monday!!! But I did ittt💪

Yestefani

Maria

W1/D2 Glutes program

Erica Florez

It was awesome!, like every workout you have on your app 🔥🔥🔥

KRISTINE

W1/D3 Glutes program

Michelle

🥵 crazy hard workout but feels so good 🥰

W2/D3 Glutes program

Marina

W2/D1 Glutes program

🥵 hadn't worked out in a couple of weeks and ohhhh, what a workout!

The 3 workout only shows 1 rep not sure if that was a mistake or intentional.

Olga

W3/D2 Glutes program

W4/D2 Glutes program

Ohhh man felt like quitting half way, but I made it through the whole thing. It was a very good workout.🏋🏻‍♀️🥵😁

Delia

W3/D1 Glutes program

W3/D3 Glutes program

W4/D3 Glutes program

Sweating from head to toe, great workout! 👍

W4/D1 Glutes program

W5/D2 Glutes program

W5/D3 Glutes program

W5/D1 Glutes program

Have enjoyed the excersizes so far. I'll be completing the 6 weeks glutes at home this week, and I'm very happy with the results. Thank you!!

W2/D2 Glutes program

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