Name: Playbook - Heidy Espaillat - W5/D3 Leg & glutes
Uploaded: 2024-04-29T20:48:23.000Z
Duration: 45 min
Description: W5/D3 Leg & glutes

- Stiff- legged deadlift 4 x 8-12
- Bulgarian split squat 4 x 8-12
- Barbell glute bridge 4 x 8-12
- Cable pull through 4 x 8-12
- Hyperextensions ( Back extensions) 4 x 8-12
- Standing calf raises 4 x 8-12

- Start with a shoulder width stance 
- Keeping a slight bend at the knee hold on to the bar and pull up 
- Maintain a neutral spine throughout the movement

Stiff leg deadlift

- Keep your chest up and back straight
- Bring your back knee down
- Come down until both legs are at 90 degrees 
- Push through your front leg to come up engaging your quads and glutes

Bulgarian split squats

- Bring your hips up pushing through your heels
- As you bring your hips up engage your glutes
- Make sure not to hyperextend your back

Barbell glute bridge

- Hold the rope with both hands and lean forward hinging at the hips
- Bring your hips forward engaging your glutes

Cable pull throughs

- Start with the pad at thigh height
- Come down keeping your back in a neutral position
- Come up squeezing your glutes

Hypertensions

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

Standing calf raise

W5/D3 Leg & glutes

Brenda

Legs are shaking! Those calf raises are a killer at the end😮‍💨💯

Gilbert

Samantha Contreras

W1/D1 Leg & glutes

I work in construction and workout legs almost every day but this is on a whole other level. My buns and legs are sore from just 2 day wokouts

Adrian Gudino

Starkisha

Anna

W1/D2 Leg & glutes

First week done!! 7 to go and soooo excited and motivated

Naith

W1/D3 Leg & glutes

Ismi

Miranda

W2/D1 Leg & glutes

W2/D2 Leg & glutes

My legs and glutes are on 🔥🔥🔥 I LOVE IT!!!!!

W2/D3 Leg & glutes

W3/D1 Leg & glutes

W3/D2 Leg & glutes

Murdered my legs today!!! But oh what a good feeling.

Sandra

W3/D3 Leg & glutes

W4/D1 Leg & glutes

W4/D2 Leg & glutes

W4/D3 Leg & glutes

Not sure if I’ll be able to walk tomorrow!! But I love it 🔥🔥🔥

W5/D1 Leg & glutes

I finally feel the difference in my body. I feel I'm getting stronger.

W5/D2 Leg & glutes

This make my workouts way more easy, enjoyable and satisfying! Just amazing

W6/D1 Leg & glutes

W6/D2 Leg & glutes

W6/D3 Leg & glutes

W7/D1 Leg & glutes

W7/D2 Leg & glutes

W7/D3 Leg & glutes

W8/D1 Leg & glutes

W8/D2 Leg & glutes

Love love love the leg and glutes workout I can see changes happening!!!

W5/D3 Leg & glutes

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