Name: Playbook - Heidy Espaillat - W4-D3
Uploaded: 2024-03-13T12:47:04.755Z
Duration: 45 min
Description: W4-D3

- Start with a wide stance and your toes pointing out
- Hold two dumbbells with your arms extended in front of you
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel and push through your heels to come up

Sumo deadlift

Side lunges

Sumo Deadlift + Side Lateral Lunges

Dumbbells Swings

B-Stance Deadlifts

Dumbbells swings + B- stance deadlifts

- 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

- Raise your knee engaging your abductors and glutes
- Keep your hips stable the one part of your body moving should be your leg

Side lying clams

Bulgarian Split Squats + Side Lying Clams (glute band)

Kneeling Squats

Stand with your feet together. 

Step back with your right leg and bend at both knees until they make a 90 degree angle. 

Stand back up and as you do bring your right knee forward and up till it reaches your chest.

High Knee Reverse Lunge

Kneeling squats + high knee reverse lunges

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

Standing calf Raise

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

Glutes kickbacks

Standing Calf raises + Glutes Kickbacks

W4-D3

Yeidy

Lorraine

W4-D5

W4-D4

W4-D2

W4-D1

W3-D5

YanciVentura

W3-D4

W3-D3

W3-D2

W3-D1

W2-D5

W2-D4

I am humbled by today’s workout 😰 feeling so good and accomplished 💪🏼

Alejandra Linares

Jennifer

W2-D3

W2-D2

Great start to a workout week! 🍑🔥 can definitely feel myself building strength. 🥵

No lo complete el work out. Kind of disappointed.

Kelyn 🍑

My wife says my butt looks rounder after your workouts! Thank you!

Sydney

W2-D1

Cristina

W1-D1

It was great . Leg raise se me hizo muy difícil hacer las 20 reps pero hice 15 instead. Lo bueno fue q no pare, creo que me core muscles están weak

W4-D3

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