Name: Playbook - Heidy Espaillat - W3-D5
Uploaded: 2024-03-13T12:47:04.863Z
Duration: 45 min
Description: W3-D5

- Start with a shoulder width stance
- Hold dumbbells by your sides
- Push your hips back flexing at the knees 
- Touch the chair and come up

Box squats

- Keep your hips down your back straight
- Step sideways engaging your glutes
- Do the same steps to the other side

Banded lateral walks (Glute band)

Box Squats SUPERSET Banded Lateral Walks

- 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

Dumbbells Swings

Bulgarian split squats + dumbbells swings

- Do the same repetitions with the other leg

Step Ups

- 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

Step Ups + Banded Seated Abduction

B-Stance Deadlifts

- Raise your knee engaging your abductors and glutes
- Keep your hips stable the one part of your body moving should be your leg

Side lying clams

B-stance deadlift + Side lying Clams

- Hinge at the hips to come down
- As you come down keep a neutral spine
- Come down until you are at shin height
- Pull the kb back up engaging your hamstrings and glutes

Single leg deadlift

- Keep tension on the band
- Push through your heels to bring your hips up
- Engage your glutes as you come up

W3-D5

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