Name: Playbook - Heidy Espaillat - W4/D5 Week 4- Day 5 Glutes & Legs
Uploaded: 2024-03-13T12:47:03.855Z
Duration: 45 min
Description: W4/D5 Week 4- Day 5 Glutes & Legs

- Place your upper back on the chair
- Keep you eyesight in front of you
- Bring your hips down
- Push through your heels raising you hips squeezing your glutes

Hip trust

Stationary Lunges

Hip Thrust Superset Stationary Lunges

Goblet squat

Good Morning

Goblet Squats Superset Good Morning

- Coloque un pie en el banco o plataforma
- Empuje su peso con el pie encima del banco para subir
- Luego baje y repita con el otro pie
* Variaciones: Puede hacer este ejercicio en la maquina Smith, si necesita ayuda para balancearse.

Step ups

- Focus on squeezing your glutes as you come forward 
- Keep a neutral spine 
- The dumbbell should swing up to shoulder height

Dumbbell swings

Step Ups Superset Dumbbell Swings

Kneeling squats

Reverse lunges

Kneeling Squats Superset Reverse Lunges

Dumbbell Deadlift

- 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

Dumbbell Deadlift Superset Jump Squats

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

Seated calf raise

- Hold the top of the dumbbell with both hands 
- Push your hips back flexing at the knee to come down
- Come down until you reach parallel then come up a couple of inches then straight back down 
- Keep your chest up

Goblet squats pulses

Seated Calf raises Superset Goblet Squats Pulses

W4/D5 Week 4- Day 5 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/D5 Week 4- Day 5 Glutes & Legs

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