Name: Playbook - Heidy Espaillat - W3/D2 Glutes program
Uploaded: 2024-03-13T12:47:04.980Z
Duration: 45 min
Description: W3/D2 Glutes program

🥵 hadn't worked out in a couple of weeks and ohhhh, what a workout!

Lucy

The 3 workout only shows 1 rep not sure if that was a mistake or intentional.

Olga

- Sumo deadlift/stationary lunges (glute band) 4 x 20
- Dumbbell swings/stiff leg deadlift 4 x 20
- Goblet squats 4 x 20
- Forward lunges/curtsy lunges 4 x 20
- Good morning/seated abduction (glute band) 4 x 20
- Standing calf raises 4 x 20

- Start with a wide stance and your toes pointing out
- Hold two dumbbells with your arms extended in front of you
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel and push through your heels to come up

Sumo deadlift

- Hold dumbbells by your sides keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to come up
- Engage your quads and glutes as you come up

Stationary lunges

Superset

- Focus on squeezing your glutes as you come forward 
- Keep a neutral spine 
- The dumbbell should swing up to shoulder height

Dumbbell swings

- 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

- 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

- Hold the dumbbells by your sides keeping your chest up step forward
- Bring your back leg down until both legs are at 90 degrees
- Step forward pushing through your front leg engaging your quad

Db walking lunges

- 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

Curtsy lunges

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

Good morning

- Place a band above your knees and your feet together 
- Open your legs engaging your abductors 
- Keep your back in a neutral position and your hands holding the chair for balance

Seated abduction with band

- Push through the ball of your feet 
- Raise your heals engaging your calves 
- Pause and come down

Standing calf raise

W3/D2 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

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Michelle

🥵 crazy hard workout but feels so good 🥰

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Marina

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

Delia

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Sweating from head to toe, great workout! 👍

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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!!

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