Name: Playbook - Maria Teixeira - Glute Focused Lower Body | dumbbell + short band
Uploaded: 2024-05-16T20:44:36.431Z
Duration: 45 min
Description: Glute Focused Lower Body | dumbbell + short band

Jessica Bonanno

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

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)

Glute Warm Up

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

F O R M
• lay on your back with your legs elevated (you can use a chair)
• 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

Elevated Glute Bridges (banded)

Complete on each side

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

F O R M
• lay on your back with your legs elevated (you can use a chair)
• keep knees and toes pointing straight and lift one leg off
• 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

Single Leg Elevated Glute Bridges (banded)

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 (chair assisted) (banded)

Circuit 1

Complete on both sides.

Advanced: dumbbell
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, back leg is for stability
• plant your front foot with heel down and gripping the floor with your toes for balance
• step back and across with your foot so the toes of your foot make contact with the ground in line with the outside of your other foot
• 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

Curtsey Lunges (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)

Complete on each side

*variation: speed lunges

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

Jumping Lunges (bodyweight)

Circuit 2

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)

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)

Circuit 3

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
• drive hips back and knees forward
• keep tension on glutes 

❌ 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

Goblet Squats (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 (bodyweight)

Finisher!

Glute Focused Lower Body | dumbbell + short band

Heavy Glute Day | dumbbell + long band

Booty + Core | short band

Booty + Abs | short band

Glute Biased Lower Body | dumbbell + band

Aylin

Quads + Glutes | dumbbell + short band

Leg Day Quads | gym

Lana

Glutes | dumbbell

Top Booty | dumbbell + short band

Booty Bulk | gym

Ana 

Quads | dumbbell

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

Nohemi

Leg Day | dumbbell

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

Diedra

Emily

Booty Bulk | dumbbell + short band

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

Glute Focused Lower Body | dumbbell + short band

Community

More workouts from Maria Teixeira