Name: Playbook - Heidy Espaillat - W3/D3 Leg & glutes
Uploaded: 2024-04-29T20:48:22.901Z
Duration: 45 min
Description: W3/D3 Leg & glutes

Murdered my legs today!!! But oh what a good feeling.

Sandra

- Sumo deadlift  3 x 12-20
- Bulgarian split squat  3 x 12-20
- Hip trust  3 x 12-20
- Kb single leg deadlift  3 x 12-20
- Hyperextensions  3 x 12-20
- Standing calf raises  3 x 12-20

- Start with a wide stance and your toes pointed out
- Hold on to the bar keeping your are straight
- Pull the bar up keeping a neutral spine
- As you pull engage your hamstrings

Sumo deadlift

- 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 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

- Hinge at the hips coming straight down with the kb
- As you come down raise your opposite leg
- Keep your back in a neutral position

Kb single leg deadlift

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

Hypertensions

- Push through the balls of your feet to come up
- Engage your calves as you come up

Standing calf raise

W3/D3 Leg & glutes

Brenda

Legs are shaking! Those calf raises are a killer at the end😮‍💨💯

Gilbert

Samantha Contreras

W1/D1 Leg & glutes

I work in construction and workout legs almost every day but this is on a whole other level. My buns and legs are sore from just 2 day wokouts

Adrian Gudino

Starkisha

Anna

W1/D2 Leg & glutes

First week done!! 7 to go and soooo excited and motivated

Naith

W1/D3 Leg & glutes

Ismi

Miranda

W2/D1 Leg & glutes

W2/D2 Leg & glutes

My legs and glutes are on 🔥🔥🔥 I LOVE IT!!!!!

W2/D3 Leg & glutes

W3/D1 Leg & glutes

W3/D2 Leg & glutes

W4/D1 Leg & glutes

W4/D2 Leg & glutes

W4/D3 Leg & glutes

Not sure if I’ll be able to walk tomorrow!! But I love it 🔥🔥🔥

W5/D1 Leg & glutes

I finally feel the difference in my body. I feel I'm getting stronger.

W5/D2 Leg & glutes

W5/D3 Leg & glutes

This make my workouts way more easy, enjoyable and satisfying! Just amazing

W6/D1 Leg & glutes

W6/D2 Leg & glutes

W6/D3 Leg & glutes

W7/D1 Leg & glutes

W7/D2 Leg & glutes

W7/D3 Leg & glutes

W8/D1 Leg & glutes

W8/D2 Leg & glutes

Love love love the leg and glutes workout I can see changes happening!!!

W3/D3 Leg & glutes

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