Name: Playbook - Heidy Espaillat - W4/D1 Leg & glute
Uploaded: 2024-03-13T12:47:04.267Z
Duration: 45 min
Description: W4/D1 Leg & glute

Dilsa

Here we go - week 4!! Definitely can see and feel the results of the workouts. Now, I’ve added more weight and incorporated the resistance band during leg & glute days! Thank you for putting this together!

Leslie Dee

- Sumo deadlift 3 x 12-20
- Good morning/barbell side lunges 3 x 12-20
- Kneeling squat 3 x 12-20
- Kettlebell single leg deadlift 3 x 12-20
- Lying leg curl 3 x 12-20
- Plie dumbbell squat 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 you legs as straight as possible
- Come down keeping your back straight
- You should feel it in your hamstrings

Good mornings

- Step to the side
- Flex at the knee pushing your hips back to come down
- Keep one leg completely extended

Barbell side lunges

Superset

- Bring your hips back until you reach your heels
- Push your hips forward engaging your glutes
- Keep your chest up with a neutral spine

Kneeling squat

- Hinge at the hips coming straight down 
- As you come down raise your leg behind you
- Keep a neutral spine
- Come down to shin height pull the kb up engaging your hamstrings

Kb single leg deadlift

- Bring your heels toward your glutes
- As you bring your heels up engage your hamstring
- Come down with a controlled motion

Lying leg curls

- Start with a wide stance and your toes pointed out
- Hold the dumbbell from the top
- Come down until your reach parallel 
- Push through your heels extending your feet to come up

Plie dumbbell squat

W4/D1 Leg & glute

Friny

Danielle

This was my first time back in the gym in a while. It burns so good 😅

Tata

W1/D1 Leg & glutes

Josy

Yari34

Karen

W1/D2 Chest, shoulders, triceps & abs

Cynthia Balderas

W1/D3 Leg & glutes

Miranda

Renata

W1/D4 Back, biceps & abs

Rita

Lucero

Jayline

W1/D5 Leg & glutes

Patricia

Week 2!!! I love going to gym and having a program to follow. Don’t have to plan or think about it. Just show up and do it!

Johanna

Rubi

W2/D1 Leg & glutes

Shana

Going heavy second round! Definitely feeling the burn.

Laura

W2/D2 Chest, shoulders, triceps & abs

Saffron

Maria Paucar

W2/D3 Leg & glutes

Cant wait until I take my progress pictures because your workouts is shreddding me 👏🏼

Keyy✨

Love , love , love how good I feel. 
Getting stronger everyday and feel tighter !

Lorry

W2/D4 back, biceps & abs

I just love your workouts! They’re intense but help me work out all my body 💪🏼

Perla

It was good. The single leg ones, could you indicate how many reps per leg 😃

Phody

W2/D5 Leg & glute

Ericka

My Legs are sooo deadddd !!! Thanks Heidy for the great leg workouts 🔥

Mariana Hela Garza

W3/D1 Leg & glutes

Jennifer

W3/D2 Chest, shoulders, triceps & abs

Great workout! My legs feel like noodles now 😆🦵🏼🔥

Great workout! Up my weight 10lbs and felt the difference!!

Jasmin

Claudia

W3/D3 Leg & glutes

Never skip back workout ! 🏋️‍♀️

W3/D4 Back, biceps & abs

Honestly didn’t feel like working out today! I decided to show for myself.

W3/D5 Leg & glutes

That was a tough one!!! Whewww 💪🏽💪🏽

The best thing , my chest, shoulder and abs are killing me, but worth it ❤️

W4/D2 Chest, shoulders, triceps & abs

Sweat session complete! Heidy’s plan makes it easy to show up and get a workout done!

W4/D3 Leg & glute

W4/D4 Back, biceps & abs

W4/D5 Leg & glutes

Feeling stronger! Half way through the program!

Hala

W5/D1 Leg & glutes

W5/D2 Chest, shoulders, triceps & abs

Eileen

W5/D3 Leg & glute

W5/D4 Back, biceps & abs

Thank you for the kick ass workout! It kicked my ass.

Michelle

W5/D5 Leg & glutes

Mary Estrella

W6/D1 Leg & glutes

Seeing results! Consistency is key! Don’t stop!

W6/D2 Chest, shoulders, triceps & abs

Good Workout!!! Felt the burn... I am on week 6 and see a big difference from when i started😊.... Thank you so much!!!

Shannette

Instead of the Barbell Lunge(I don’t have a barbell) I did split lunges on the Smith Machine and it’s such a killer but effective!

Alex

Love this program - feeling stronger everyday. This format keeps me on track and does all the planning .

W6/D3 Leg & glute

W6/D4 Back, biceps & abs

W6/D5 Leg & glutes

W7/D1 Leg & glutes

W7/D2 Chest,  shoulders, triceps & abs

W7/D3 Leg & glute

W7/D4 Back, biceps & abs

W7/D5 Leg & glute

There’s a huge difference - these workouts has shaped my body and I’m forever thankful to dis’ gurl Heidy!!

VIVIEN BARUELA

🥵Que rico! Es un dolor que disfruto😬los resultados cada vez más notarios💕

W8/D1 Legs & glutes

W8/D2 Chest, shoulders, triceps & abs

Heidy!!! My body started to shut down after the split lunges which I did on the smith machine 😩😂 couldn’t continue the workout! also I did stay up late last night so my body was just not ready for today’s workout. going to rest all day for tomorrow’s workout!

W8/D3 Leg & glutes

Almost done with 8wk Body Shape for the second time!! Woohoooo

W8/D4 Back, biceps & abs

Finished my 8 weeks, first time I have ever stuck to a program, loved it and I am so proud of myself!

W4/D1 Leg & glute

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