Name: Playbook - Heidy Espaillat - W4-D5
Uploaded: 2024-03-13T12:47:04.581Z
Duration: 45 min
Description: W4-D5

Yeidy

Lorraine

- 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

- Keep you legs as straight as possible
- Come down keeping your back straight
- You should feel it in your hamstrings

Good morning

Hip Trust + Good Morning

- 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

- Step back and bring your back knee down
- Come down until your back knee almost touches the ground
- Push through your front leg to come up 
- Bring your knee up toward your chest

High knee reverse lunge

Stationary Lunges + High Knee Reverse Lunge

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

Band pull through

- Lean forward slightly 
- Step straight back engaging your hamstring and glute
- Try keeping tension on the band at all times
- Do the same steps to the other side

Banded step out

Band Pull Through + Banded Step Out

B-Stance Deadlifts

- 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

B-stance deadlift + Side lying Clams

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

Standing 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

W4-D5

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