Name: Playbook - Maria Teixeira - Banded Glute Warm Up
Uploaded: 2024-05-01T22:25:06.610Z
Duration: 6 min
Description: Banded Glute Warm Up

Ana 

Definitely feeling them... Burns so good lol!

Taylor Wagner

Flutes were on fire with this warm up! 🙌🏼

Lina

Complete on each side

F O R M
• knees with a slight bent, lean your upper body slightly forward
• spine neutral & lock in your core
• extend one leg out to the side, and then extend it back driving through your glute
• tap the floor with your foot

*If you need better balance, lightly hold on to a wall. With time you will build strength and balance.

❌ don’t arch your back

✨ do focus on your hamstrings and glutes

Cha Cha Taps (band)

Complete on each side

F O R M
• knees with a slight bent, lean your upper body slightly forward
• spine neutral & lock in your core
• extend your leg back driving through your glute
• tap the floor with your foot

*If you need better balance, lightly hold on to a wall. With time you will build strength and balance.

❌ don’t arch your back

✨ do focus on your hamstrings and glutes

Reverse Taps (band)

Advanced: band
Beginner: body weight or band

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 (band)

Advanced: band
Beginner: bodyweight or band

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

Crab Walks (band)

Advanced: band
Beginner: body weight or band

F O R M
• knees and toes pointed forward with a wide stance
• 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

Monster Walks (band)

Glute Warm Up

Banded Glute Warm Up

Lower Body Dynamic Warm Up

Glute Activation

Upper Body Warm Up

Glute Warm Up / Mobility

Upper Body Warm Up / Mobility

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

Christina

Hip Mobility

I really need to pay more attention to stretching and mobility

Syndessa

Lower Body Mobility

Leg Day Warm Up

MacKenzie

Veronica.pponce@gmail.com

Glute Mobility

Zuzana

Upper Body Prep

Never used these as warms! Such great moves

Banded Glute Warm Up

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