Name: Playbook - Heidy Espaillat - W4/D1 Week 4- Day 1 Glutes & Legs
Uploaded: 2024-03-13T12:47:03.832Z
Duration: 45 min
Description: W4/D1 Week 4- Day 1 Glutes & Legs

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

- Place your upper back on the chair
- Keep you eyesight in front of you
- Bring your hips down
- Push through your heels raising you hips squeezing your glutes

Hip trust

Curtsy lunges

Hip Thrust Superset Curtsy Lunges

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Hinge at the hips coming forward with a straight back
- Bring your hips forward squeezing your glutes

Band pull through

Sumo deadlift Superset Band Pull Through

- Step back keeping your chest up
- Bring your back knee down until both legs are at about 90 degrees
- Push through your front leg engaging your quad and glute bringing your back leg forward

Elevated reverse lunge

Goblet squat

Good morning

Goblet Squats Superset Good Morning

Side lunges

- 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

Side Lunges Superset Seated Abduction

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

Standing calf Raise

Glutes kickbacks

Standing Calf Raises Superset Glutes Kickbacks

W4/D1 Week 4- Day 1 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 👑

W4/D1 Week 4- Day 1 Glutes & Legs

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