Name: Playbook - Heidy Espaillat - W4/D3 Leg & glutes
Uploaded: 2024-04-29T20:48:23.043Z
Duration: 45 min
Description: W4/D3 Leg & glutes

- Sumo deadlift 4 x 8-12
- Bulgarian split squat 
4 x 8-12
- Glute bridge 4 x 8-12
- Curtsy lunge 4 x 8-12
- Single leg glute bridge 
4 x 8-12
- Seated calf raises 4 x 8-12

- Start with a wide stance and your toes pointed out
- Hold on to the bar keeping your are straight
- Pull the bar up keeping a neutral spine
- As you pull engage your hamstrings

Sumo deadlift

- 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

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

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

- Lay on the floor with your arms by your sides
- Raise one leg off the floor
- Push through through your heel raising your hips off the floor
- As you come up squeeze your glutes

Single leg glute bridge

- Place the ball of your feet on the edge of the platform
- Raise your heels engaging your calves
- Focus on slow controlled movement

Seated calf raise

W4/D3 Leg & glutes

I’m back at it after having my son like yourself! I’ll feel this in my legs in the morning, but I can’t wait to feel myself again❤️

shakara

Maggie Lugo

Had hard time with exercise single leg raise but with more training can eventually conquer full work out

Elizabeth

W1/D1 Leg & glutes

Shana

Rocio

EloraDonna

W1/D2 Back, bicep & abs

Finished 4 weeks , Now onto a new challenge 🙌

Had trouble with the hip lift on chair used the floor instead

I truly felt that!!! Whewwww 🔥😮‍💨

W1/D3 Leg & glutes

ROXANA

I’m really glad I found your exercises!

Rachel

W1/D4 Chest, shoulders, triceps & abs

No encuentro el calentamiento dime los pasos para encontrarlo porfas

Maleny Flores

W1/D5 Leg & glutes

Great booty and leg workout!!! 🥳🔥🍑

Actual exercises had a repeat of step ups instead of one leg hip raises

Lissa

No encuentro calentamiento ni estiramiento

W2/D1 Leg & glutes

Muy difícil pero no imposible,!!☺️💜

Sandra ?

W2/D2 Back, biceps & abs

Excellent workout!!!! 👏🏽👏🏽🍑🔥

perla ledezma

It was great. Had to take time off due to illness, but glad to be back at it! Love feeling productive.

Nicole

W2/D3 Leg & glutes

W2/D4 Chest, shoulder, triceps & abs

Anali

Cuandoson ejersicios de pierna por se parado son 20 cada pierna?

W2/D5 Leg & glutes

Yesssssss Let’s get it!!!! 🥳🍑🔥

W3/D1 Leg & glutes

Feeling strong!!!!! 👏🏽👏🏽 Love those quick but brutal workouts 👊🏽

W3/D2 Back, biceps & abs

I get confused with alternating legs. Are we supposed fo 12each side or 6 each side total 12

Mayra

Sandra

W3/D3 Leg & glutes

W3/D4 Chest, shoulder, triceps & abs

W3/D5 Leg & glutes

Doubled my workout today, due to missing yesterday. I'm dead but feeling proud 👏 love the ap, always works smoothly and perfectly.

W4/D1  Leg & glutes

Intense for sure!!! I love a challenge and Heidi brings it!!! 💪🏽💪🏽

W4/D2  Back, biceps & abs

Great and easy routine, simple to follow and targeting exactly where I needed! Thank you 🌸

Elena

Jasmin

W4/D4 Chest, shoulder, triceps & abs

Lulwah

W4/D5 Leg & glutes

W5/D1 Leg & glutes

Loved this workout! Quick and effective 👌🏼

W5/D2 Back, biceps & abs

W5/D3 Back, biceps & abs

My favorite upper body and abs workout so far! I feel so strong 💪🏼

Tianna Romero

W5/D4 Chest, shoulder, triceps & abs

Finished my week strong with this workout!! I can already see my butt more toned 😍 thank you Heidi 👑

W4/D3 Leg & glutes

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