Name: Playbook - Heidy Espaillat - W3/D2 4 Week leg & glute
Uploaded: 2025-03-31T18:34:17.417Z
Duration: 45 min
Description: W3/D2 4 Week leg & glute

- Sumo Deadlift  4 x 8-12
- Good Morning  4 x 8-12
- Hyperextension (Back Extensions)  4 x 8-12
- Lying Leg Curl  4 x 8-12
- Kettlebell Single Leg Deadlift  4 x 8-12
- Abductor Machine  4 x 8-12

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

Good mornings

- Start with the pad at thigh height
- Come down keeping your back in a neutral position
- Come up squeezing your glutes

Hypertensions

- 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

W3/D2 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 🍑

Juanita

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/D2 4 Week leg & glute

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