Name: Playbook - Heidy Espaillat - W5/D2 Glutes program
Uploaded: 2024-03-13T12:47:05.125Z
Duration: 45 min
Description: W5/D2 Glutes program

- Sumo deadlift/elevated reverse lunges  4 x 20
- Walking lunges/good mornings 4 x 20
- Goblet squat/glute kickbacks (glute band) 4 x 20
- High knee reverse lunge/kneeling squats (glute band) 4 x 20
- Banded lateral walks/seated abduction (glute band) 4 x 20
- Seated calf raises 4 x 20

- 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

- Step back keeping your chest up
- Bring your back knee down until both legs are at about 90 degrees
- Push through your front leg engaging your quad and glute bringing your back leg forward

Elevated reverse lunge

Superset

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

Good morning

- 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

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

Glutes kickbacks

- 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

- Bring your hips back until you reach your heels
- Push your hips forward engaging your glutes
- Keep your chest up with a neutral spine

Kneeling squat

- Keep your hips down your back straight
- Step sideways engaging your glutes

Banded lateral walks (Glute band)

- 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

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

Seated calf raise

W5/D2 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/D3 Glutes program

W5/D1 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/D2 Glutes program

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