Name: Playbook - Heidy Espaillat - W5/D3 Glutes program
Uploaded: 2024-03-13T12:47:05.137Z
Duration: 45 min
Description: W5/D3 Glutes program

Michelle

Lucy

- Hip thrust/dumbbell swings 4 x 20
- Side lunges/curtsy lunges 4 x 20
- Side-lying clams/glute bridge 4 x 20
- Step-ups/squats to glutes kickbacks 4 x 20
- B-stance deadlift 4 x 20
- Standing calf raises 4 x 20

- 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

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

Dumbbell swings

Superset

- Hold the dumbbell at chest height
- Step sideways 
- Push your hips back to come down
- Keep your back straight as you come down

Side dumbbell lunges

- Step back behind your opposite leg 
- Bring your knee down until both legs are at 90 degrees
- Push through your front leg engaging your quad and glute to come back to the initial position

Curtsy lunges

- 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

- Keep tension on the band
- Push through your heels to bring your hips up
- Engage your glutes as you come up

Glute bridge

- 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

Step ups

- Push your hips back and flex at the knee to come down
- Break parallel and push through your heels to come up
- Kick back engaging your glutes

Squats to glute kickbacks

B-stance deadlift

- Push through the balls of your feet to come up
- Engage your calves as you come up

Standing calf raise

W5/D3 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 🔥🔥🔥

KRISTINE

W1/D3 Glutes program

🥵 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/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/D3 Glutes program

Community

More workouts from Heidy Espaillat