Name: Playbook - Maria Teixeira - Banded Glute Warm Up
Uploaded: 2024-05-01T22:25:06.630Z
Duration: 10 min
Description: Banded Glute Warm Up

Advanced: resistance band or weighted
Beginner: bodyweight or resistance band

F O R M
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings

❌ don’t arch your back
❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Glute Bridges (banded)

Advanced: resistance band or weighted
Beginner: bodyweight or resistance band

F O R M
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top and push knees out
• bring knees back in and release slowly, keeping tension in your hamstrings

❌ don’t arch your back
❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Glute Bridge Abductions (banded)

Advanced: resistance band or weighted
Beginner: bodyweight or resistance band

F O R M
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top, push knees out and bring back in continuously 
• release slowly, keeping tension in your hamstrings

❌ don’t arch your back
❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Glute Bridge Pulses (banded)

Complete on each side

Advanced: banded 
Beginner: bodyweight or banded

F O R M
• elbow below shoulder
• knee bent in a 90 degree angle
• try to keep your body in a straight line with hips forward
• engage your core
• elevated feet and heels stacked
• focus on lifting your top leg by using your outer glute

❌ don't let your hips fall forward or rock backwards
❌ don’t rest your body weight on your arms

✨ do focus on only using your outer glutes
✨ do keep your hips locked in place pointing straight forward to isolate your glutes
✨ do use your core to hold your form

Lying Clams (feet elevated) (banded)

Complete on each side

Advanced: banded
Beginner: bodyweight or banded

F O R M
• try to keep your body in a straight line with hips forward
• knee bent in a 90 degree angle
• engage your core
• foot with toes facing down
• focus on lifting your top leg by using your outer glute

❌ don't let your leg fall out

✨ do focus on using your outer thigh and outer glute
✨ do keep your hips locked in place pointing straight forward to isolate your glutes

Lying Abductions (banded)

Advanced: banded
Beginner: bodyweight or banded

F O R M
• lying face down, arms and legs extended
• raise both your arms and your legs 
• engage your glutes as you lift
• pause at the top and lower back down slowly 

❌ don’t let your legs fall out

✨do think about using your hamstrings and glutes

Supermans (banded)

Advanced: banded
Beginner: body weight or banded

F O R M
• knees and toes pointed forward
• lock in everything from your hips up - shoulders back, neutral spine, abs engaged
• bend your knees slightly and lean forward
• weight on the heels, you might lift the toes slight
• drive to the side with the leading leg
• flex your legs and glutes for stability

❌ don't let your knees cave in
❌ don't round your back

✨ do think about pushing out and away with the leading leg
✨ do keep tension in your glutes

Alternating Side Steps (banded)

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Ana 

Definitely feeling them... Burns so good lol!

Taylor Wagner

Flutes were on fire with this warm up! 🙌🏼

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Felt good to stretch! Didn't realize I was so out of shape until I got winded doing stretches.  Lol

Christina

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I really need to pay more attention to stretching and mobility

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Never used these as warms! Such great moves

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