Name: Playbook - Heidy Espaillat - W4/D2 Leg & glutes
Uploaded: 2024-04-29T20:48:22.923Z
Duration: 45 min
Description: W4/D2 Leg & glutes

Naith

- Stiff legged deadlift  3 x 12-20
- Good morning  3 x 12-20
- Abductor machine / bodyweight glute kickbacks  3 x 12-20
- Adductor machine  3 x 12-20
- Lying leg curl  3 x 12-20
- Plie dumbbell squat  3 x 12-20

- Start with a shoulder width stance 
- Keeping a slight bend at the knee hold on to the bar and pull up 
- Maintain a neutral spine throughout the movement

Stiff leg deadlifts

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

Good mornings

- Focus on a controlled movement engaging your abductors
- Keep your spine in a neutral position with your chest up

Abductor machine

- Place the band at knee height
- Extend your leg behind you engaging your glute 
- Keep your hips squared

Glutes kickbacks

Superset

- Keep your back on the pad
- Engage your inner thigh as your bring the pads in with a controlled movement

Adductor machine

- 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/D2 Leg & glutes

Brenda

Legs are shaking! Those calf raises are a killer at the end😮‍💨💯

Gilbert

Samantha Contreras

W1/D1 Leg & glutes

I work in construction and workout legs almost every day but this is on a whole other level. My buns and legs are sore from just 2 day wokouts

Adrian Gudino

Starkisha

Anna

W1/D2 Leg & glutes

First week done!! 7 to go and soooo excited and motivated

W1/D3 Leg & glutes

Ismi

Miranda

W2/D1 Leg & glutes

W2/D2 Leg & glutes

My legs and glutes are on 🔥🔥🔥 I LOVE IT!!!!!

W2/D3 Leg & glutes

W3/D1 Leg & glutes

W3/D2 Leg & glutes

Murdered my legs today!!! But oh what a good feeling.

Sandra

W3/D3 Leg & glutes

W4/D1 Leg & glutes

W4/D3 Leg & glutes

Not sure if I’ll be able to walk tomorrow!! But I love it 🔥🔥🔥

W5/D1 Leg & glutes

I finally feel the difference in my body. I feel I'm getting stronger.

W5/D2 Leg & glutes

W5/D3 Leg & glutes

This make my workouts way more easy, enjoyable and satisfying! Just amazing

W6/D1 Leg & glutes

W6/D2 Leg & glutes

W6/D3 Leg & glutes

W7/D1 Leg & glutes

W7/D2 Leg & glutes

W7/D3 Leg & glutes

W8/D1 Leg & glutes

W8/D2 Leg & glutes

Love love love the leg and glutes workout I can see changes happening!!!

W4/D2 Leg & glutes

Community

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