Name: Playbook - Heidy Espaillat - W4/D3 Week 4- Day 3 Glutes & Legs
Uploaded: 2024-03-13T12:47:03.843Z
Duration: 45 min
Description: W4/D3 Week 4- Day 3 Glutes & Legs

Goblet squat

Side Lunges

Goblet Squats Superset Side Lunges

- 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
- Do the same repetitions with the other leg

Bulgarian split squats

Dumbbell Deadlift

Bulgarian Split Squats Superset Dumbbell Deadlift

B-Stance Deadlifts

Dumbbells swings

B-Stance Deadlift Superset Dumbbell Swings

- Hinge at the hips coming forward with a straight back
- Bring your hips forward squeezing your glutes

Band pull through

Reverse lunges

Band Pull Through Superset Reverse Lunges

Single Leg deadlift

Kneeling squats

Single Leg deadlift Superset Kneeling Squats

- Push through the ball of your feet 
- Raise your heals engaging your calves 
- Pause and come down

Standing calf Raise

- Hold two weights by your sides 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

Standing Calf raises superset Jump Squats

W4/D3 Week 4- Day 3 Glutes & Legs

So tough, but I feel so accomplished being able to finish and slightly increase with weights.

Dottie

Lili

This was a great workout.
Looking forward to seeing the results!

Ericka Dates

W1/D1  Glutes  & Legs

Great workout! I feel the burn baby!! 💪🏼

Laura Maestas

Great way to get back to upper workouts!! Thank you ❤️

W1/D2 Upper Body & ABS

Shana

Intense! But a great workout ! 🔥🔥🔥

Gloria

W1/D3 Glutes & Legs

Yesenia

W1/D4 Upper Body & ABS

The kneeling squats hurt my knees but finished everything else. Pushing through!

Honestly great workout! Feeling the 🍑 instantly growing..

Ninoshkari

W1/D5 Glutes & Legs

W2/D1  Glutes & Legs

W2/D2  Upper Body & ABS

W2/D3 Glutes & Legs

W2/D4 Upper Body + ABS

YanciVentura

W2/D5  Glutes & Legs

W3/D1 Glutes & Legs

Great workout! My arms are on fire🔥🔥

Me gusta muchos estos ejercicios ✔️💕 gracias 👑

W3/D2 Upper Body & ABS

W3/D3 Glutes & Legs

W3/D4 Upper Body & ABS

W3/D5 Glutes & Legs

3 months of consistent workouts & I’m already seeing results! 💪 week#4

W4/D3 Week 4- Day 3 Glutes & Legs

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