Name: Playbook - Heidy Espaillat - W4/D1 Week 4 - Day 1
Uploaded: 2024-03-13T12:47:05.144Z
Duration: 40 min
Description: W4/D1 Week 4 - Day 1

Pushed through ! My legs are on fire 🔥 #week4

Sandra

Alanna

Week 4 Day 1 and I feel so much stronger, my legs are burning but I love it🔥

Perla

Juanita

Omg!!! It killed le loving it & the results on my 🍑 are amazing!👏🏻👏🏻👏🏻

Anali

- Start with a shoulder width stance
- Hold dumbbells by your sides
- Push your hips back flexing at the knees 
- Touch the chair and come up

Box squats

Curtsy Lunges

Superset 1

- 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

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

Band pull through

Superset 2

- 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
- Do the same repetitions with the other leg

Elevated reverse lunge

- 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

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

Good morning

Superset 3

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

Glute bridge

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

Standing calf taise

- Place the band at knee height
- Extend your leg behind you engaging your glute 
- Keep your hips squared
- Do the same repetitions with the other leg

Glutes kickbacks

Superset 4

W4/D1 Week 4 - 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 !

YanciVentura

W2/D1 Week 2- Day 1

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

W4/D1 Week 4 - Day 1

Community

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