Name: Playbook - Heidy Espaillat - W4/D1 4 Week leg & glute
Uploaded: 2024-04-29T20:48:23.740Z
Duration: 45 min
Description: W4/D1 4 Week leg & glute

Juanita

latios

- Stiff-legged deadlift 4 x 8-12
- Leg press (wide stance) 4 x 8-12
- Kettlebell single leg 
deadlift 4 x 8-12
- Abductor machine 4 x 8-12
- Adductor machine 4 x 8-12
- Standing calf raises 4 x 8-12

- Start with a shoulder width stance 
- Keeping a slight bend at the knee hold on to the bar and pull up 
- Maintain a neutral spine throughout the movement

Stiff-leg deadlift

- Place your feet outside shoulder width
- Bend at the knees to come down
- Come down without raising your lower back off the pad
- Push through your heels to elevate the platform

Leg press ( wide stance )

- Hinge at the hips and come down in front of you with a neutral spine
- Raise your leg behind you as you go down
- Come down until you reach shin height 
- Pull the kb back up engaging your glute and hamstring

Kb single leg deadlift

- Focus on a controlled movement engaging your abductors
- Keep your spine in a neutral position with your chest up

Abductor machine

- Keep your back on the pad
- Engage your inner thigh as your bring the pads in with a controlled movement

Adductor machine

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

Standing calf raise

W4/D1 4 Week leg & glute

Shana

Divya arora

Great workout, i felt the burn right away! The videos help out so much. I am in love with this app!

Tania

W1/D1 4 Week leg & glute

If it’s possible. You should add a space where people can write how much weight they used each session. That way they can see their progress

Irene

Super easy , felt that burning in that peach 🍑

W1/D2 4 Week leg & glute

Pretty easy , as I get use it daily is becoming a piece of cake 🙌🏼🏋️‍♀️🍑

Vanesa

W1/D3 4 Week leg & glute

It was pretty easy but burning my 🍑😝😝

Pam Blass

W2/D1 4 Week leg & glute

Feel my body less heavier for this workouts 😌& loving every moment of it and each lb off my body 🙌🏼🍑

W2/D2 4 Week leg & glute

Each day that goes by is easier for me to last the full work out and feeling lighter ✨🙌🏼

W4/D1 4 Week leg & glute

Community

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