Name: Playbook - Maria Teixeira - Glute Biased Lower Body | dumbbell + band
Uploaded: 2024-05-01T22:25:06.736Z
Duration: 40 min
Description: Glute Biased Lower Body | dumbbell + band

Intensity: 🔥🔥🔥
Equipment: dumbbells and short resistance band

My booty bands are available in the “extras” section of the app or you can go straight to: https://bestshapebymaria.com/hera

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

Advanced: barbell or dumbbell + band
Beginner: bodyweight or band

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are engaged
• drive hips back and knees forward

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Squats (band + dumbbell)

*variation: fast pulse squats

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• drive hips back and knees forward
• drive up through your heels as you jump up

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Squat Jumps (band)

Superset 1

Complete on each side

Advanced: dumbbell
Intermediate: dumbbell or bodyweight
Beginner: bodyweight or leg on floor

F O R M
• toes and knees pointing slightly out of the leg we are squatting with and forward on the other leg
• good posture, neutral spine, and lock in
everything from your hips up
• focus on driving through the leg that is being used
• keep your front foot planted, driving through your heel and gripping the floor with your toes for balance

❌ don't let your knee cave in or fall out
❌ don't use your other leg to help you drive up

✨ do think about using your glutes and quads
✨ do slow down

Elevated Cossack Squat (dumbbell)

Complete on each side

Advanced: weighted
Beginner: bodyweight or band

F O R M
• toes and knees pointing forward
• good posture, neutral spine, and lock in
everything from your hips up
• your focus is always on the leg that is forward
• plant your front foot with heel down and gripping the floor with your toes for balance
• as you lower, allow your knee to come forward as you drive your hips back
• push up through your heel, focusing on your glutes and quads

❌ don't let your knee cave in or fall out
❌ don't use your back leg to drive up

✨  do think about using your glutes and quads
✨ do slow down

Alternating Reverse Lunges (dumbbell)

Superset 2

Advanced: dumbbell
Intermediate: dumbbell or bodyweight
Beginner: bodyweight

F O R M
• wide stance with toes and knees pointing slightly out
• good posture, neutral spine, and lock in
everything from your hips up
• focus on driving through the leg that is being used
• keep your front foot planted, driving through your heel and gripping the floor with your toes for balance

❌ don't let your knee cave in or fall out
❌ don't use your other leg to help you drive up

✨ do think about using your glutes and quads
✨ do slow down

Alternating Cossack Squats (dumbbell)

Complete on each side

Advanced: dumbbell
Beginner: bodyweight or dumbbell

F O R M
• ties and knees pointing forward
• good posture, neutral spine, and lock in
everything from your hips up
• your focus is always on the leg that is forward, back leg is for stability
• keep your front foot planted, driving through your heel and gripping the floor with your toes for balance
• as you lower, allow your knee to come forward as you drive your hips back
• lean your upper body slightly forward 
• push up through your heel, focusing on your glutes and quads

❌ don’t let your knee cave in or fall out
❌ don’t use your back leg to drive up

✨ do think about using your glutes and quads
✨ do slow down

Split Squats (dumbbell)

Superset 3

Complete on each side

Advanced: banded or weighted
Beginner: bodyweight or banded

*variation: squats

F O R M 
• toes and knees pointing forward
• good posture, neutral spine, and lock in
everything from your hips up
• focus on driving through the leg that is on the floor
• keep your foot planted, driving through your heel and gripping the floor with your toes for balance
• go down as if you’re sitting down, tap the chair with your booty and drive back up

❌ don’t let your knee cave in or fall out
❌ don’t use your upper body to drive up

✨ do think about using your glutes and quads
✨ do slow down

Pistol Squats (band + chair assisted)

Advanced: dumbbell
Beginner: bodyweight

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are engaged
• sit back on the wall at a 90 degree angle

❌ don't let your back round or arch

✨ do take deep breaths
✨ do focus on your glutes and quads

Wall Sits (dumbbell)

Advanced: medium or heavy resistance band
Beginner: light resistance band

F O R M
• knee bent in a 90 degree angle and on your toes
• lean upper body forward
• spine neutral and engage your core
• drive out through your outer glute

❌ don't let your hips rock
❌ don’t let your back round or arch

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

Seated Clams (band)

Triple Set

Advanced: medium or heavy band
Beginner: light band or bodyweight

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are locked in
• drive hips back and knees forward
• push out on the band driving through your glutes

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

✨ do slow down and control your body
✨ do focus on your glutes and quads

Squat Hold Abductions (band)

Advanced: band or dumbbell
Beginner: bodyweight or 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 (if not using dumbbell)
✨ do focus on your hamstrings and glutes

Glute Bridge (band + dumbbell)

Advanced: band or dumbbell
Beginner: bodyweight or 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 (band)

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 (band)

Finisher!

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It was a great leg workout. It was 🔥🔥🔥🔥🔥

Nohemi

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For me one of the best works outs 💪💪🔥❤️ I'm just in love whit u Maria

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Emily

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I would love to do another 15 week full body challenge! Will you be doing another one soon?

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