Name: Playbook - Heidy Espaillat - Week 4- Day 3
Uploaded: 2024-03-13T12:47:04.681Z
Duration: 45 min
Description: Week 4- Day 3

YanciVentura

Alanna

Sandra

Sumo Dumbbell Deadlifts

- Step back keeping your chest up
- Bring your back knee down until both legs are at about 90 degrees
- Push through your front leg engaging your quad and glute bringing your back leg forward

Elevated reverse lunge

Dumbbell Deadlift

Reverse Lunges

Dumbbells Deadlifts + reverse lunges

- 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

If you need help with balance, make sure to hold a chair. 
Do the same repetitions with the other leg

Single Leg Deadlift

Hip Thrust + Single leg glute bridge

B-Stance Deadlift

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

Good morning

B-Stance Deadlifts + Good Morning

Kneeling Squats

- Keep your hips down your back straight
- Step sideways engaging your glutes
- Do the same steps to the other side

Banded lateral walks (Glute band)

Kneeling Squats + Banded Lateral Walks

Week 4- 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!

Cecilia

Going stronger with my journey and loving this app

Cindy

Anisurey

Week 1- Day 5

Week 2- Day 1

Week 2- Day 2

Week 2- Day 3

It was good, but I swear I'm weak haha I cannot do the dips 😕

Nadine

Week 2- Day 4

Jessica

🔥🔥🔥 mis piernas están fuego 🔥

Week 2- Day 5

Week 3- Day 1

Week 3- Day 2

Week 3- Day 3

Week 3- Day 4

This one was challenging, but in a good way!

Week 4- Day 3

Community

More workouts from Heidy Espaillat