Name: Playbook - Heidy Espaillat - W3/D5 Glutes & Legs
Uploaded: 2024-03-13T12:47:03.829Z
Duration: 45 min
Description: W3/D5 Glutes & Legs

Sumo deadlifts

- Coloque un pie en el banco o plataforma
- Empuje su peso con el pie encima del banco para subir
- Luego baje y repita con el otro pie
* Variaciones: Puede hacer este ejercicio en la maquina Smith, si necesita ayuda para balancearse.

Step ups

Sumo deadlifts Superset Step Ups

B-Stance Deadlift

Single Leg deadlift

B-Stance Deadlift Superset Single leg 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
- Do the same repetitions with the other leg

Bulgarian split squats

- 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

Bulgarian Split Squats Superset Elevated Curtsy Lunges

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

Dumbbell swings

Banded Seated abduction

Dumbbell Swings Superset Seated Abduction

Stationary Lunges

Glute bridge

Stationary Lunges Superset Seated Abduction

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

Seated calf raise

W3/D5 Glutes & Legs

So tough, but I feel so accomplished being able to finish and slightly increase with weights.

Dottie

Lili

This was a great workout.
Looking forward to seeing the results!

Ericka Dates

W1/D1  Glutes  & Legs

Great workout! I feel the burn baby!! 💪🏼

Laura Maestas

Great way to get back to upper workouts!! Thank you ❤️

W1/D2 Upper Body & ABS

Shana

Intense! But a great workout ! 🔥🔥🔥

Gloria

W1/D3 Glutes & Legs

Yesenia

W1/D4 Upper Body & ABS

The kneeling squats hurt my knees but finished everything else. Pushing through!

Honestly great workout! Feeling the 🍑 instantly growing..

Ninoshkari

W1/D5 Glutes & Legs

W2/D1  Glutes & Legs

W2/D2  Upper Body & ABS

W2/D3 Glutes & Legs

W2/D4 Upper Body + ABS

YanciVentura

W2/D5  Glutes & Legs

W3/D1 Glutes & Legs

Great workout! My arms are on fire🔥🔥

Me gusta muchos estos ejercicios ✔️💕 gracias 👑

W3/D2 Upper Body & ABS

W3/D3 Glutes & Legs

W3/D4 Upper Body & ABS

3 months of consistent workouts & I’m already seeing results! 💪 week#4

W3/D5 Glutes & Legs

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