Name: Playbook - Heidy Espaillat - W4/D5 🔥Legs & Glutes🍑
Uploaded: 2024-04-29T20:48:23.056Z
Duration: 45 min
Description: W4/D5 🔥Legs & Glutes🍑

Awesome workout. Was on a mini vacation but still did it.

Raquel

- 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

- 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

Bulgarian Split Squats Superset Seated Abduction

Dumbbells swings

Dumbbells deadlifts

Dumbbells swings Superset Dumbbells deadlift

- Hold the dumbbells by your sides keeping your chest up step forward
- Bring your back leg down until both legs are at 90 degrees
- Step forward pushing through your front leg engaging your quad

Db walking 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
- Do the same repetitions with the other leg

Step ups

Walking lunges Superset Step ups

B-Stance Deadlift

Glutes Kickbacks

B-Stance deadlift Superset Glutes kickbacks

Plank Twist

Opposite arm and leg raise

Plank with twist Superset Opposite arm and leg raise

Cat cow

Heel taps

Cat cow superset Heel taps

W4/D5 🔥Legs & Glutes🍑

This workout kicked my butt! I felt so great once I completed it. Can’t wait for tomorrow’s workout.

Breanna Soto

Day 1 complete! It was definitely challenging and the last workout “the curtsy lunge” had my leg shaking. How can I do the pull through workout at home? I modified as much as I could for it.

Jessica

Kristal

W1/D1  🔥Legs & Glutes🍑

300 calories burnt in 50 minutes, feels so good to be back at it! 💪🏼

Ellen Rachel

Janet

W1/D2 💪Upper Body & ABS

Jennifer

Workout was really rough, I finished at 1:02:23. Glad I workout through and completed the workout.

this is postpartum but it doesn’t ease you back into working out, just throws you back in. I’ve had to modify the reps and sets to accommodate being 7 months pp and not being in the gym 1.5 years. I was still very active during mg pregnancy, but 4 sets of 20 seems overdoing it for anyone just coming back into working out

Natalie

W1/D3 🔥Legs & Glutes🍑

W1/D4 💪Upper Body & ABS

Rocio

W1/D5 🔥Legs & Glutes🍑

I couldn’t even get through it after last leg day. I had to do 3 sets on some

Shannon

W2/D1 🔥Legs & Glutes🍑

W2/D2 💪Upper Body & ABS

W2/D3 🔥Legs & Glutes🍑

W2/D4 💪Upper Body & ABS

W2/D5 🔥Legs & Glutes🍑

Miranda

W3/D1 🔥Legs & Glutes🍑

W3/D2 💪Upper Body & ABS

W3/D3 🔥Legs & Glutes🍑

Like the change of pace through a circuit

Jarred

W3/D4 💪Upper Body & ABS

W3/D5 🔥Legs & Glutes🍑

W4/D1 🔥Legs & Glutes🍑

W4/D2 💪Upper Body & ABS

W4/D3 🔥Legs & Glutes🍑

W4/D4 💪Upper Body & ABS

W5/D1 🔥Legs & Glutes🍑

W5/D2 💪Upper Body & ABS

W5/D3 🔥Legs & Glutes🍑

W5/D4  💪Upper Body & ABS

W5/D5 🔥Legs & Glutes🍑

W6/D1 🔥Legs & Glutes🍑

W6/D2 💪Upper Body & ABS

W6/D3 🔥Legs & Glutes🍑

W6/D4 💪Upper Body & ABS

Great program! Took a little longer than 6 weeks for me but I’m down 20 pounds in 8 weeks 😊 on to the next program

W6/D5 🔥Legs & Glutes🍑

W4/D5 🔥Legs & Glutes🍑

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