Name: Playbook - Heidy Espaillat - WEDNESDAY (HOME) 🔥Legs & Glutes🍑
Uploaded: 2024-04-29T20:48:23.203Z
Duration: 60 min
Description: WEDNESDAY (HOME) 🔥Legs & Glutes🍑

Gisele Rigo

- 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
- Do the same repetitions with the other leg

Bulgarian split squats

- 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

Circuit 1

- Start with a shoulder width stance
- Hold dumbbells by your sides
- Push your hips back flexing at the knees 
- Touch the chair and come up

Box squats

Good Morning

Circuit 2

- 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

Dumbbells deadlifts

Circuit 3

- Hinge at the hips coming forward with a straight back
- Bring your hips forward squeezing your glutes

Band pull through

Single leg deadlift

Circuit 4

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

Seated calf raise

- Hop landing with your feet in a squat position
- Come down pushing your hips back
- Hop returning to the initial position
- Keep your abductors and glutes engaged

Jump squats

Circuit 5

For example: running, hiking, biking, stair stepper, elliptical, swimming, etc.

Cardio

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Ended with 30 min cardio this was a good leg day!!!

Teresa

Kristal

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MONDAY 🔥Legs & Glutes🍑

Feels great to be back , great workout couldn’t do the last set running out time

Yari34

I’m still sore from Monday! Amazing glute workout 💁🏻‍♀️🍑

Perla

Elizabeth

Love the upper body workouts! The cat cows had me dying 💪🏼😅

THURSDAY- Upper body & ABS 💪

Starting off the new year strong, great upper body day 🙌👏

Cindy

I love how my arms are starting to tone up by being consistent with these workouts!

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Love the glute workouts! My favorite!! 👌

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I love every workout I do I get a good sweat😍💪

WEDNESDAY (HOME) 🔥Legs & Glutes🍑

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