Name: Playbook - Heidy Espaillat - W5/D1 Glutes program
Uploaded: 2024-03-13T12:47:05.145Z
Duration: 45 min
Description: W5/D1 Glutes program

- Stiff-leg deadlift/goblet squats  4 x 20
- Band pull-through/single leg deadlift  4 x 20
- Good morning  4 x 20
- Stationary lunges/banded step out  4 x 20
- Goblet squat pulses/jump squats (glute band)  4 x 20
- Standing calf raises  4 x 20

- Hinge at the hips coming straight down with a very slight bend at the knees
- Keep your spine in a neutral position 
- Come down until you reach shin height and pull up engaging your hamstrings

Stiff leg deadlift

- Hold the dumbbell at chest height
- Push your hips back and flex at the knees to come down
- Keep your chest up as you go down

Goblet squats

Superset

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

Band pull through

- Hinge at the hips to come down
- As you come down keep a neutral spine
- Come down until you are at shin height
- Pull the kb back up engaging your hamstrings and glutes

Single leg deadlift

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

Good morning

- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to come up engaging your quad and glutes
- Keep a neutral spine

Stationary lunges

- Lean forward slightly 
- Step straight back engaging your hamstring and glute
- Try keeping tension on the band at all times

Banded step out

- 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

- Hop landing with your feet in a squat position
- Come down pushing your hips back
- Hop returning to the initial position
- Keep your abductors and glutes engaged

Jump squats

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

Standing calf raise

W5/D1 Glutes program

I literally urinated so much after this workout it felt like a cleanse or something I love it

Kaye

Great workout!  My first with Heidy!  Super excited, and can’t wait for the next one!

Larry

Gosh I’m a construction worker and used to traditional leg workout but after this oh man my Buns are twitching … but not in pain… next time I’ll go a little heavier

Adrian

W1/D1 Glutes program

I’m loving the results 🦵🍑🏋️‍♀️🥵🔥

Yari34

Wow that was great!!!! Still sore from Monday!!! But I did ittt💪

Yestefani

Maria

W1/D2 Glutes program

Erica Florez

It was awesome!, like every workout you have on your app 🔥🔥🔥

Lucy

KRISTINE

W1/D3 Glutes program

Michelle

🥵 crazy hard workout but feels so good 🥰

W2/D3 Glutes program

Marina

W2/D1 Glutes program

W2/D2 Glutes program

🥵 hadn't worked out in a couple of weeks and ohhhh, what a workout!

The 3 workout only shows 1 rep not sure if that was a mistake or intentional.

Olga

W3/D2 Glutes program

W4/D2 Glutes program

Ohhh man felt like quitting half way, but I made it through the whole thing. It was a very good workout.🏋🏻‍♀️🥵😁

Delia

W3/D1 Glutes program

W3/D3 Glutes program

W4/D3 Glutes program

Sweating from head to toe, great workout! 👍

W4/D1 Glutes program

W5/D2 Glutes program

W5/D3 Glutes program

Have enjoyed the excersizes so far. I'll be completing the 6 weeks glutes at home this week, and I'm very happy with the results. Thank you!!

W5/D1 Glutes program

More workouts from Heidy Espaillat