Name: Playbook - Heidy Espaillat - W3/D1 Glutes program
Uploaded: 2024-03-13T12:47:05.033Z
Duration: 45 min
Description: W3/D1 Glutes program

Lucy

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

Delia

- Stiff-leg deadlift/reverse lunges (glute band) 4 x 20
- Bulgarian split squats/band pull through 4 x 20
- Kneeling squats 4 x 20
- Single leg deadlift/glute bridge (glute band) 4 x 20
- Elevated curtsy lunges/step-ups 4 x 20
- Seated calf raises 4 x 20

- Hinge at the hips coming straight down with a very slight bend at the knees
- Keep your spine in a neutral position 
- Come down until you reach shin height and pull up engaging your hamstrings

Stiff leg desdlift

- 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

Superset

- 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

- Hinge at the hips coming forward with a straight back
- Bring your hips forward squeezing your glutes

Band pull through

- 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

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

Glute bridge

- 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 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 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

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

Seated calf raise

W3/D1 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 🦵🍑🏋️‍♀️🥵🔥

Yari34

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

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

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!!

W3/D1 Glutes program

Community

More workouts from Heidy Espaillat