Name: Playbook - Heidy Espaillat - W3/D3 Week 3 - Day 3
Uploaded: 2024-03-13T12:47:05.069Z
Duration: 45 min
Description: W3/D3 Week 3 - Day 3

Sandra

Alanna

❤️‍🔥❤️‍🔥 me encantan tus ejercicios 💪🏻

Diana

Haley

Leg days kill me!! 🥵 let’s build this peach. 🍑

Ashley

Olivia

i love it , everyday more and more stronger 💪🏼❤️

perla ledezma

Juanita

It was intense! Didn’t have the energy to finish all of it.

- Hold the dumbbell at chest height
- Push your hips back and flex at the knees to come down
- Keep your chest up as you go down

Goblet Squat

- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to come up engaging your quad and glutes
- Keep a neutral spine

Stationary lunges

Superset 1

Dumbbells Swings

- 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

Superset 2

- 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

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

Good morning

- 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 3

Side Lunges

- Step back and bring your back knee down
- Come down until your back knee almost touches the ground
- Push through your front leg to come up 
- Bring your knee up toward your chest
- Do the same repetitions with the other leg

High knee reverse lunge

Superset 5

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

Standing calf taise

W3/D3 Week 3 - 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.

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/D3 Week 3 - Day 3

Community

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