Name: Playbook - Heidy Espaillat - W3/D1 Week 3- Day 1
Uploaded: 2024-03-13T12:47:05.046Z
Duration: 45 min
Description: W3/D1 Week 3- Day 1

Brenda

Sandra

Yari34

YanciVentura

Dulce

Alanna

Love feeling the burning sensation on a Monday.!! Awesome workout 🏋🏻‍♀️

Diana

Anali

Just started week 3 and I feel so much stronger and comfortable doing the workouts.

Perla

Estefany

Juanita

I need to learn how to do some things like my form is off

This is suppose to be a 45 min. Workout according to what is saids on the video but it’s really an hour with minimal breaks in between.

Paula

Sumo Dumbbell Deadlifts

- 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

Dumbbells Deadlifts + Reverse Lunges

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

Band pull through

- 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

Pull through + curtsy lunges

Side 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

Side Lunges + Goblet Squat Pulses

B-stance deadlift

- Do the same repetitions with the other leg

Step Ups

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

Glutes kickbacks

Step Ups + Glutes kickbacks

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

Seated calf raise

W3/D1 Week 3- Day 1

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.

Kena

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 !

W2/D1 Week 2- Day 1

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

W3/D1 Week 3- Day 1

Community

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