Name: Playbook - Heidy Espaillat - W4/D3 Leg & glutes
Uploaded: 2024-04-29T20:48:22.919Z
Duration: 45 min
Description: W4/D3 Leg & glutes

- Stationary lunges 4 x 8-12
- Step-ups 4 x 8-12
- Single leg glute bridge 4 x 8-12
- Seated abduction with band
4 x 8-12
- Seated calf raise 4 x 8-12

- Hold dumbbells by your sides keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to come up
- Engage your quads and glutes as you come up

Stationary 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

- 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 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

- 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

- Push through the balls of your feet
- Raise your heels engaging your calves

Seated calf raise

W4/D3 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/D2 Leg & glutes

Lucy

W5/D1 Leg & glutes

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

It was amazing, thank you so much ♥️♥️♥️

W4/D3 Leg & glutes

More workouts from Heidy Espaillat