Name: Playbook - Heidy Espaillat - W3/D5 Week 3- Day 5
Uploaded: 2024-03-13T12:47:05.133Z
Duration: 45 min
Description: W3/D5 Week 3- Day 5

Jessica

Sandra

Alanna

My legs are shaking 🦵🏻🔥
Seriously the best workouts to do from the comfort if your own home 🙌🏻

Diana

Getting the body I’ve always wanted 🥲 with hard work

Airin

It was great 🏋️‍♀️🏋️‍♀️🏋️‍♀️

Juanita

Very hard today! Didn’t even finish all of it. My legs felt like jello half an hour in. 😭

Sumo Dumbbell Deadlifts

- 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

Superset 1

- 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

- Do the same repetitions with the other leg

Step Ups

Dumbbells Swings

Superset 2

B-Stance Deadlifts

- 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 3

- Hinge at the hips to come down
- As you come down keep a neutral spine
- Come down until you are at shin height
- Pull the kb back up engaging your hamstrings and glutes

Single leg deadlift

- Keep tension on the band
- Push through your heels to bring your hips up
- Engage your glutes as you come up

Glute bridge

Superset 4

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

Seated calf raise

W3/D5 Week 3- Day 5

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 !

YanciVentura

W2/D1 Week 2- Day 1

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

W3/D5 Week 3- Day 5

Community

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