Name: Playbook - Heidy Espaillat - Week 1- Day 3
Uploaded: 2024-03-13T12:47:04.259Z
Duration: 45 min
Description: Week 1- Day 3

YanciVentura

Good workout 🏋️‍♀️ 🦵🍑🔥🥵

Yari34

Geli

Girl, you are kicking my butt! And I love it! I’ve been in a lull with workouts and progress, and you are bringing it back to life. I love the simplicity and toughness of these workouts. I can’t wait for the next 4 weeks!!

Alli

Alanna

Diana

Any recommendations on a substitute for the Bulgarian split squats?

Erica Florez

Olivia

Anali

Sumo Squats

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

Glutes kickbacks

Sumo Squats + Banded Glutes Kickbacks

- 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

Reverse Lunge

Side Lunges

Reverse Lunges + Side Lateral Lunges

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

Band pull through

- 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

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

Good morning

Seated Abduction + Good Morning

Week 1- Day 3

Starting off the month and week right! 🥵🔥Vamoooosss!

Alejandra Linares

Feels so good to get back into it! Thank you for this amazing workout 🩵🫶🏻

Week 1- Day 1 
Legs 🦵+ Glutes 🍑

I love this upper body workout, one of my favorites 🙌🏼💪🏼✌🏼

Melissa

Juanita

Week 1- Day 2

Me encantan porque son cortas no muy largas “suficiente” tiempo y no son aburridas

Stephanie

One week down and already feel so much stronger and confident in myself!

Maria

Week 1- Day 4

Higher reps are definitely harder but I feel the burn so much more. I get a bigger booty pump. Loved the workout!

Cecilia

Going stronger with my journey and loving this app

Cindy

Anisurey

Week 1- Day 5

Week 2- Day 1

Week 2- Day 2

Week 2- Day 3

It was good, but I swear I'm weak haha I cannot do the dips 😕

Nadine

Week 2- Day 4

Jessica

🔥🔥🔥 mis piernas están fuego 🔥

Week 2- Day 5

Week 3- Day 1

Week 3- Day 2

Week 3- Day 3

Week 3- Day 4

This one was challenging, but in a good way!

Week 1- Day 3

Community

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