Name: Playbook - Heidy Espaillat - W6/D1 Glutes program
Uploaded: 2024-03-13T12:47:05.164Z
Duration: 45 min
Description: W6/D1 Glutes program

Jennifer

Lucy

- Stiff-leg deadlift/good morning 4 x 20
- Walking lunges/dumbbell swings 4 x 20
- Bulgarian split squats 4 x 20
- Elevated curtsy lunges/single leg glute bridge 4 x 20
- Reverse lunges (glute band)/goblet squat pulses 4 x 20
- Seated calf raises/high knee reverse lunge 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

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

Good morning

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

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

Dumbbell swings

- 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

- 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

Elevated curtsy lunges

- Lay on the floor with your arms by your sides
- Raise one leg off the floor
- Push through through your heel raising your hips off the floor
- As you come up squeeze your glutes

Single leg glute bridge

- Step back
- Bring your knee down until it reaches 90 degrees
- Step forward engaging your quad and glutes
- Keep your chest up and back straight

Reverse lunges

- 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

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

Seated calf raise

- 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

W6/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 🔥🔥🔥

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

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!!

W6/D1 Glutes program

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