Name: Playbook - Maria Teixeira - Glute Activation
Uploaded: 2024-05-01T22:25:06.705Z
Duration: 8 min
Description: Glute Activation

Form:
• shoulder blades back
• chin tucked
• feet hip width apart with toes pointed forward
• heels planted and toes gripping the ground
• keep knees in line with toes
• abs locked in and ribs locked down

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

✨ do go through the full range of motion
✨ do keep your core tight the entire time

Rocking Banded Abduction

Complete 30 secs on each side

Form:
• knees bent in a 90 degree angle
• try to keep your body in a straight line
• spine neutral & lock in your core
• kick your leg back and up driving up through your glute

❌ don’t arch your back

✨ do keep hands on the ground for stability
✨ do focus on your hamstrings and glutes

Bodyweight Donkey Kickback

Form:
• 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

Bodyweight Glute Bridge

Form:
• shoulder blades back
• chin tucked
• feet hip width apart with toes pointed forward
• heels planted and toes gripping the ground
• keep knees in line with toes
• abs engaged and ribs locked down

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

✨ do focus on only using your outer glutes
✨ do keep your hips locked in place pointing straight forward to isolate your glutes
✨ do keep your core tight the entire time

Banded Seated Abductions

Glute Activation

Ana 

Definitely feeling them... Burns so good lol!

Taylor Wagner

Flutes were on fire with this warm up! 🙌🏼

Lina

Banded Glute Warm Up

Lower Body Dynamic Warm Up

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

Glute Activation

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