Name: Playbook - Heidy Espaillat - Week 3- Day 3
Uploaded: 2024-03-13T12:47:04.578Z
Duration: 45 min
Description: Week 3- Day 3

Jessica

YanciVentura

Alanna

- Start with a wide stance and your toes pointing out
- Hold two dumbbells with your arms extended in front of you
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel and push through your heels to come up

Sumo deadlift

- 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

- Lean forward slightly 
- Step straight back engaging your hamstring and glute
- Try keeping tension on the band at all times
- Do the same steps to the other side

Banded step out

Hip Thrust + Step Out

- 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

Side Lunges

Reverse Lunge

Side Lunges + Reverse Lunges

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

Good morning

- Push through the ball of your feet 
- Raise your heals engaging your calves 
- Pause and come down

Standing calf Raise

Week 3- 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 🩵🫶🏻

Olivia

Week 1- Day 1 
Legs 🦵+ Glutes 🍑

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

Melissa

Juanita

Yari34

Week 1- Day 2

Good workout 🏋️‍♀️ 🦵🍑🔥🥵

Week 1- Day 3

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!

Week 3- Day 3

Community

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