Name: Playbook - Heidy Espaillat - W3/D1 4 Week leg & glute
Uploaded: 2025-03-31T18:34:17.316Z
Duration: 45 min
Description: W3/D1 4 Week leg & glute

Juanita

- Hip thrust 4 x 8-12
- Bulgarian split squat  4 x 12-20
- Leg press (Wide Stance)  4 x 8-12
- Plie dumbbell squat4 x 8-12
- Leg extension  4 x 8-12
- Seated calf raises 4 x 8-12

- 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

- Place your feet outside shoulder width
- Bend at the knees to come down
- Come down without raising your lower back off the pad
- Push through your heels to elevate the platform

Leg press ( wide stance )

- 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

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

Leg extension

- Place the ball of your feet on the edge of the platform
- Raise your heels engaging your calves
- Focus on slow controlled movement

Seated calf raise

W3/D1 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

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

W2/D2 4 Week leg & glute

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

W3/D1 4 Week leg & glute

Community

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