Name: Playbook - Heidy Espaillat - W5/D5 Leg & glutes
Uploaded: 2024-04-29T20:48:23.109Z
Duration: 45 min
Description: W5/D5 Leg & glutes

Finished my week strong with this workout!! I can already see my butt more toned 😍 thank you Heidi 👑

Elena

- Hip trust 4 x 8-12
- Stationary lunges 4 x 8-12
- Forward lunges 4 x 8-12
- Glute kickbacks 4 x 8-12
- Plie dumbbell squats 
4 x 8-12
- Seated calf raises 4 x 8-12

- 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

- 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

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

Walking barbell lunges

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

Glutes kickbacks

- Start with a wide stance and your toes pointed out
- Hold the dumbbell from the top
- Come down until your reach parallel 
- Push through your heels extending your feet to come up

Plie dumbbell squat

- Place the ball of your feet on the edge of the platform
- Raise your heels engaging your calves
- Focus on slow controlled movement

Seated calf raise

W5/D5 Leg & glutes

I’m back at it after having my son like yourself! I’ll feel this in my legs in the morning, but I can’t wait to feel myself again❤️

shakara

Maggie Lugo

Had hard time with exercise single leg raise but with more training can eventually conquer full work out

Elizabeth

W1/D1 Leg & glutes

Shana

Rocio

EloraDonna

W1/D2 Back, bicep & abs

Finished 4 weeks , Now onto a new challenge 🙌

Had trouble with the hip lift on chair used the floor instead

I truly felt that!!! Whewwww 🔥😮‍💨

W1/D3 Leg & glutes

ROXANA

I’m really glad I found your exercises!

Rachel

W1/D4 Chest, shoulders, triceps & abs

No encuentro el calentamiento dime los pasos para encontrarlo porfas

Maleny Flores

W1/D5 Leg & glutes

Great booty and leg workout!!! 🥳🔥🍑

Actual exercises had a repeat of step ups instead of one leg hip raises

Lissa

No encuentro calentamiento ni estiramiento

W2/D1 Leg & glutes

Muy difícil pero no imposible,!!☺️💜

Sandra ?

W2/D2 Back, biceps & abs

Excellent workout!!!! 👏🏽👏🏽🍑🔥

perla ledezma

It was great. Had to take time off due to illness, but glad to be back at it! Love feeling productive.

Nicole

W2/D3 Leg & glutes

W2/D4 Chest, shoulder, triceps & abs

Anali

Cuandoson ejersicios de pierna por se parado son 20 cada pierna?

W2/D5 Leg & glutes

Yesssssss Let’s get it!!!! 🥳🍑🔥

W3/D1 Leg & glutes

Feeling strong!!!!! 👏🏽👏🏽 Love those quick but brutal workouts 👊🏽

W3/D2 Back, biceps & abs

I get confused with alternating legs. Are we supposed fo 12each side or 6 each side total 12

Mayra

Sandra

W3/D3 Leg & glutes

W3/D4 Chest, shoulder, triceps & abs

W3/D5 Leg & glutes

Doubled my workout today, due to missing yesterday. I'm dead but feeling proud 👏 love the ap, always works smoothly and perfectly.

W4/D1  Leg & glutes

Intense for sure!!! I love a challenge and Heidi brings it!!! 💪🏽💪🏽

W4/D2  Back, biceps & abs

W4/D3 Leg & glutes

Great and easy routine, simple to follow and targeting exactly where I needed! Thank you 🌸

W5/D5 Leg & glutes

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