Name: Playbook - Heidy Espaillat - W2/D3 Glutes program
Uploaded: 2024-03-13T12:47:04.861Z
Duration: 45 min
Description: W2/D3 Glutes program

Yari34

Michelle

🥵 crazy hard workout but feels so good 🥰

Lucy

Marina

This workout was very challenging for me. I think I started out too heavy (40 lbs) (for me) and fatigued my legs early on. Couldnt finish the Bulgarian split squats 😫

- Stiff-leg deadlift/elevated reverse lunges 3 x 20
- Box squats/good morning 3 x 20
- Steps ups/hip thrust (glute band) 3 x 20
- Bulgarian split squats/kneeling squats 3 x 20
- B-stance deadlift/goblet squats 3 x 20
- Seated calf raises 3 x 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 deadlift

- Step back keeping your chest up
- Bring your back knee down until both legs are at about 90 degrees
- Push through your front leg engaging your quad and glute bringing your back leg forward

Elevated reverse lunge

Superset

- Start with a shoulder width stance
- Hold dumbbells by your sides
- Push your hips back flexing at the knees 
- Touch the chair and come up

Box squats

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

Good morning

- 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

- 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 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

- Bring your hips back until you reach your heels
- Push your hips forward engaging your glutes
- Keep your chest up with a neutral spine

Kneeling squat

B-stance deadlift

- Hold the dumbbell at chest height
- Push your hips back and flex at the knees to come down
- Keep your chest up as you go down

Goblet squats

- Push through the balls of your feet
- Raise your heels engaging your calves

Seated calf raise

W2/D3 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

W2/D1 Glutes program

W2/D2 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/D3 Glutes program

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