Name: Playbook - Heidy Espaillat - W2/D3 Week 2- Day 3
Uploaded: 2024-03-13T12:47:04.983Z
Duration: 45 min
Description: W2/D3 Week 2- Day 3

Jessica

Kena

Sandra

Yari34

Had me like 💀💦🔥🥵🥵 thank you Heidy!!!!

Lily

Dulce

Monica

Alanna

yandery

❤️❤️❤️❤️🥵🥵🥵🥵🍑🍑🍑

Anali

That one was rough after taking last week off, couldn’t finish the last 3 days last week due to feeling sick after my 2nd dose of the vaccine.

Jazmine Crisologo

I’m convinced you’re trying to murder me girl!🤣🙌🏻

Olivia

Day three week two BABYY!!👏🏻👏🏻

Rafaella

Feeling awesome each day that goes by 🙌🏼💪🏼💦🍑😏🙌🏼

Juanita

Great work out love it💪🏽😅🥵🍑🦵🏼💦❤️

Maria

It was awesome! I love how you incorporate new workouts into it. Muscles I’ve never trained before are totally being trained! 😂

2 weeks in and I can already tell a difference! So excited to continue following your routines! :)

Alma

I’m so satisfied with this app! Love all workouts, you can really feel the burn 🔥 and amazing results! Thanks Heidy!

Michelle

👏🏻👏🏻👏🏻❤️❤️💪🏻💪🏻

- 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

- 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

Superset 1

- 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

- Raise your knee engaging your abductors and glutes
- Keep your hips stable the one part of your body moving should be your leg

Side lying clams

Superset 2

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

Good morning

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

Glutes kickbacks

Superset 3

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
- Do the same repetitions with the other leg

Single leg glute bridge

Superset 4

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

Band pull through

- 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

Superset 5

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

Seated calf raise

W2/D3 Week 2- Day 3

Colleen

I can definitely feel the burn in my glutes and legs! 🔥

Yami

My legs feel like a pony that was just born 😅

Nikk

W1/D1 Week 1- Day 1

I did it “ second day and usually started on Monday . 🙌🏼🫶🏼🫶🏼💜

Unable to complete plank or elastic band but other than that it was good workout.

Elizabeth

W1/D2 Week 1- Day 2

It took me a little longer for the same reasons I was cooking pasta at the same time working out 😂 #momthings but I came through , I skipped Wednesday workout so I made it up today and just to the next workout day by day . I promised to myself I won’t slack off like before 🥹🌚thank you Heidi

Loved all work outs but was unable to complete 2 exercises.

W1/D3 Week 1- Day 3

Holy moly, I can feel the muscles working for sure.

W1/D4 Week 1- Day 4

I’m behind on my workout but I’m not stopping what so ever it was pretty good routine 😮‍💨

On my 3rd day was only able to complete to step 3 .

W1/D5 Week 1- Day 5

Feeling the burn 🔥 Thank you for an awesome workout !

YanciVentura

W2/D1 Week 2- Day 1

Difficulty at first but than pretty easy 😏 manage to finished it 😮‍💨🙏🏼

W2/D3 Week 2- Day 3

Community

More workouts from Heidy Espaillat