Name: Playbook - Heidy Espaillat - W2/D3 4 Week leg & glute
Uploaded: 2025-08-27T18:27:06.717Z
Duration: 45 min
Description: W2/D3 4 Week leg & glute

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

Juanita

- Stiff-legged deadlifts 3 x 12-20
- Barbell side lunges 3 x 12-20
- Lying leg curl 3 x 12-20
- Abductor machine 3 x 12-20
- Adductor machine 3 x 12-20
- Standing calf raises  3 x 12-20

- Start with a shoulder width stance 
- Keeping a slight bend at the knee hold on to the bar and pull up 
- Maintain a neutral spine throughout the movement

Stiff leg desdlift

- Step to the side
- Flex at the knee pushing your hips back to come down
- Keep one leg completely extended

Barbell side lunges

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

Lying leg curls

- Focus on a controlled movement engaging your abductors
- Keep your spine in a neutral position with your chest up

Abductor machine

- Keep your back on the pad
- Engage your inner thigh as your bring the pads in with a controlled movement

Adductor machine

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

Standing calf raise

W2/D3 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 🍑😝😝

Leslie Pamela Blass

W2/D1 4 Week leg & glute

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

W2/D3 4 Week leg & glute

Community

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