Name: Playbook - Heidy Espaillat - W4/D2 4 Week leg & glute
Uploaded: 2024-04-29T20:48:23.783Z
Duration: 45 min
Description: W4/D2 4 Week leg & glute

Juanita

- Barbell squat 4 x 8-12
- Bulgarian split squat 4 x 8-12
- Barbell glute bridge 4 x 8-12
- Curtsy lunge  4 x 8-12
- Step ups  4 x 8-12
- Plie Dumbbell squat  4 x 8-12

- Place your feet at shoulder-width apart
- Flex at the knees pushing your hips back as you come down
- Push through your heels extending your legs to come up
- Keep your chest up throughout the exercise

Barbell squats

- 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

Bulgarian split squats

- Bring your hips up pushing through your heels
- As you bring your hips up engage your glutes
- Make sure not to hyperextend your back

Barbell glute bridge

- 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 your shoulder back and chest up
- Step on to the bench with one leg
- Push through the leg on the bench to bring your opposite leg up
- Reverse the motion to come down

Step ups

- 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/D2 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/D2 4 Week leg & glute

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