Name: Playbook - Heidy Espaillat - W4/D2 Leg & glutes
Uploaded: 2024-04-29T20:48:22.905Z
Duration: 45 min
Description: W4/D2 Leg & glutes

- Sumo deadlift 4 x 8-12
- Glute bridge 4 x 8-12
- Bulgarian split squats 
4 x 8-12
- Forward lunges 4 x 8-12
- Curtsy lunges 4 x 8-12
- Seated abduction with band
4 x 8-12

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

Glute bridge

- 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

- Hold the dumbbells by your sides keeping your chest up step forward
- Bring your back leg down until both legs are at 90 degrees
- Step forward pushing through your front leg engaging your quad

Db walking lunges

- 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

- 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

W4/D2 Leg & glutes

Jennifer

I am little confuse because I through I can go along with you !

Dolce

Monica

W1/D1 Leg & glutes

Absolutely love this app ❤❤ My legs are burning 🔥 love it

Leticia

Hard to push myself through that one but I did it!! Awesome work out!!

Nathalie

Estuvo bastante duro el ejercicio, pero me encanta 😁

Sandra ?

W1/D2 Leg & glutes

Nikk

Wiktoria

Iveth

W2/D1 Leg & glutes

Maybe have videos where you can modify or literally say modify without weights

Erika

Hasn’t gotten easier 😅 I break a sweat every time

Jessica

Emily

W2/D2 Leg & glutes

Cilian

I’d like to see more alternating in the legs and booty workouts. Too many of the same exercise in one video. This one was full of lunges

Paula

W2/D3 Leg & glutes

Awesome! Some of them I did it with my baby weight, she loves it!

Melissa

Loving it, very well explained. Feeling the burn in every workout!

Juanita

W3/D1 Leg & glutes

Sweating bullets on this Snowy Tuesday!!!

Saffron

Miranda

W3/D2 Leg & glutes

W3/D3 Leg & glutes

W4/D1 Leg & glutes

W4/D3 Leg & glutes

Lucy

W5/D1 Leg & glutes

Good! Can I do exercises if I’m pregnant?

It was amazing, thank you so much ♥️♥️♥️

W4/D2 Leg & glutes

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