Name: Playbook - Heidy Espaillat - W3/D3 Leg & glutes
Uploaded: 2024-04-29T20:48:22.836Z
Duration: 45 min
Description: W3/D3 Leg & glutes

Wiktoria

- Stiff  leg deadlifts 4 x 8-12
- Walking lunges 4 x 8-12
- Bulgarian split squats
 4 x 8-12
- Side lunges 4 x 8-12
- Single leg glute bridge 4 x 8-12
- Seated calf raise 4 x 8-12

- 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 deadlift

- 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

- 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

- Hold the dumbbell at chest height
- Step sideways 
- Push your hips back to come down
- Keep your back straight as you come down

Side dumbbell lunges

- Lay on the floor with your arms by your sides
- Raise one leg off the floor
- Push through through your heel raising your hips off the floor
- As you come up squeeze your glutes

Single leg glute bridge

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

Seated calf raise

W3/D3 Leg & glutes

Jennifer

I am little confuse because I through I can go along with you !

Dolce

Monica

W1/D1 Leg & glutes

Absolutely love this app ❤❤ My legs are burning 🔥 love it

Leticia

Hard to push myself through that one but I did it!! Awesome work out!!

Nathalie

Estuvo bastante duro el ejercicio, pero me encanta 😁

Sandra ?

W1/D2 Leg & glutes

Nikk

Iveth

W2/D1 Leg & glutes

Maybe have videos where you can modify or literally say modify without weights

Erika

Hasn’t gotten easier 😅 I break a sweat every time

Jessica

Emily

W2/D2 Leg & glutes

Cilian

I’d like to see more alternating in the legs and booty workouts. Too many of the same exercise in one video. This one was full of lunges

Paula

W2/D3 Leg & glutes

Awesome! Some of them I did it with my baby weight, she loves it!

Melissa

Loving it, very well explained. Feeling the burn in every workout!

Juanita

W3/D1 Leg & glutes

Sweating bullets on this Snowy Tuesday!!!

Saffron

Miranda

W3/D2 Leg & glutes

W4/D1 Leg & glutes

W4/D2 Leg & glutes

W4/D3 Leg & glutes

Lucy

W5/D1 Leg & glutes

Good! Can I do exercises if I’m pregnant?

It was amazing, thank you so much ♥️♥️♥️

W3/D3 Leg & glutes

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