Name: Playbook - Heidy Espaillat - W4/D3 4 Week leg & glute
Uploaded: 2024-04-29T20:48:23.795Z
Duration: 45 min
Description: W4/D3 4 Week leg & glute

Struggling as the last workout but I got it done for today thank you 🙏🏼

Juanita

- Hip trust 4 x 8-12
- Good mornings  4 x 8-12
- Barbell side lunges  4 x 8-12
- Single leg press  4 x 8-12
- Cable pull through  4 x 8-12
- Standing calf raises  4 x 8-12

- 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

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

Good mornings

- Step to the side
- Flex at the knee pushing your hips back to come down
- Keep one leg completely extended

Barbell side lunges

- Lower the platform until your knee comes close to your chest 
- Push through your heel keeping your lower back on the pad

Single leg press

- Hold the rope with both hands and lean forward hinging at the hips
- Bring your hips forward engaging your glutes

Cable pull throughs

- Push through the balls of your feet to come up
- Engage your calves as you come up

Standing calf raise

W4/D3 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/D3 4 Week leg & glute

Community

More workouts from Heidy Espaillat