Name: Playbook - Heidy Espaillat - W4/D1 Leg & glutes
Uploaded: 2024-03-13T12:47:05.186Z
Duration: 45 min
Description: W4/D1 Leg & glutes

Great Monday workout. My legs and glutes were burning but I pushed through and got it done.

Ashley Cortez

Michelle

- Squat/banded lateral walks (glute band) 4 x 20
- Sumo deadlift/good morning  4 x 20
- Reverse lunges 4 x 20
- Goblet squats/curtsy lunges 4 x 20
- Glute bridge 4 x 20
- Standing calf raises/jump squats 4 x 20

- Hold the dumbbells above your shoulders
- Push your hips back flexing at the knees to come down
- Keep your chest up and a neutral spine
- Push through your heels to come up

Squats

- Keep your hips down your back straight
- Step sideways engaging your glutes

Banded lateral walks (Glute band)

Superset

- Start with a wide stance and your toes pointing out
- Hold two dumbbells with your arms extended in front of you
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel and push through your heels to come up

Sumo deadlift

- Keep you legs as straight as possible
- Come down keeping your back straight
- You should feel it in your hamstrings

Good morning

- Step back
- Bring your knee down until it reaches 90 degrees
- Step forward engaging your quad and glutes
- Keep your chest up and back straight

Reverse lunges

- Hold the dumbbell at chest height
- Push your hips back and flex at the knees to come down
- Keep your chest up as you go down

Goblet 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

Curtsy  lunges

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

Glute bridge

- Push through the ball of your feet 
- Raise your heals engaging your calves 
- Pause and come down

Standing calf raise

- Hop landing with your feet in a squat position
- Come down pushing your hips back
- Hop returning to the initial position
- Keep your abductors and glutes engaged

Jump squats

W4/D1 Leg & glutes

Kristal

Done with the 30 day challenge it was awesome 👏 now I’m continuing the workouts !

So excited to try this finally. Your workouts are always the best! I usually just go to ypur insta but decided to try this♡

Brittney

W1/D1 Leg & glutes

Ana Paula

Never tried such good workout circuits! I love it 🥵

Shana

W1/D2 Upper body & abs

Lunges are the devil...step ups might be worse

My legs are going to feel it tomorrow 🥵👏

W1/D3 Leg & glutes

I love that all the workouts are different so i don't feel like I'm constantly doing the same things!

These workouts have became a part of my routine 👏🥵

W1/D4 Upper body & abs

I am obsessed with all the workouts ! My legs are on fire 🔥 🥵

Wow morí y revivi 🔥 muy buen ejercicio graciasss

YanciVentura

These workouts and the app is great. I love how you could only see the set you are doing hide the rest and move step by step to the next one at your own pace and level.

Natalia

W1/D5 Leg & glutes

I think I have to work on my form with the single leg deadlift as my lower back was hurting but I do have issues with my sacroliac joint so that may be the issue

Nadine

W2/D1 Leg & glutes

When I tell you my arms are burning and I will be sore but feels so good 💪

W2/D2 Upper body & abs

It was tough,it's 10 pm and I told myself no excuses! I got it done and feel great about it 🙂

I sent an email yesterday because I needed help and it’s been 24hrs I haven’t received a response

Lety

W2/D3 Leg & glutes

Juanita

W2/D4 Upper body & abs

This was a really tough workout! Took over an hour to complete! So exhausted!

Loving the burn 🔥in my butt and the fact I can’t even go down stairs without my legs and butt shaking lol

I’m obsessed with these workouts ! 💪

W2/D5 Leg & glutes

Rina

It was ok. Plank said 20 reps is that seconds?

Charlina

W3/D2 Upper body & abs

I just wanna say my legs and butt died after this workout

W3/D5 Leg & glutes

Lucy

I feel myself getting stronger 💪.  Im going to need some new weights soon.

W3/D3 Leg & glutes

This workout was insane. It really kicked my butt. I’m sweating incredibly, can’t feel my legs but my body feels amazing. I feel really energized .

Amayrani

Good morning workout getting my started now for some cardio afterwards thank you Heidi

W3/D1 Leg & glutes

W3/D4 Upper body & abs

First two exercises the reps don’t show up in the workout, just says 1 rep

Lissa

W4/D2 Upper body & abs

Love these workouts i died today can’t go downstairs lol 😅 my butt is on fire 🔥

Amazing glute pump. Feel ready to start my day 🙌

I’m lifting live more weight in my workouts 🦵🏽🍑

W4/D5 Leg & glutes

W4/D3 Leg & glutes

Maria Martinez

W4/D4 Upper body & abs

It's amazing, really I love the routines, thanks❤️

Elizabeth De Luna

My arms are going be so sore tommrow! I love it!

Tiana

W5/D4 Upper body & abs

I had a couple days off & I missed it ! I’m back 👏

Amazing workout. I’m feeling incredible. This is my week 5 day 1.

W5/D1 Leg & glutes

W5/D2 Upper body & abs 4 x 20

Felt the burn 🔥💪🥵 I love these workouts!

W5/D5 Leg & glutes

W5/D3 Leg & glutes

Finished my 6 weeks strong 💪 Going for 6 more ! 🔥🔥

6 week full body guide officially done. My whole body feels incredible. Can’t wait to start shape the body 2.0 next week.

Hola!!!!
Hoy termine la sema 6 del entrenamiento🎉 y debo decir que estoy muy feliz con los resultados, seguiré esforzándome🏋️

W6/D5 Leg & glutes

My legs are on fire 🔥 I love it ! #Week6

almost finish 6 weeks workout at home 💪🏼 im so proud of myself, thank you Heidy . i love the workouts .

perla ledezma

W6/D3 Leg & glutes

W6/D4 Upper body & abs

Great workout. Officially on week 6 day 1 and week 2 of doing your meal plan. I feel great 😊

W6/D1 Leg & glutes

I’m on week 6 & I’m already ready for another challenge 🔥 #4monthspostpartum

W4/D1 Leg & glutes

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