Name: Playbook - Maria Teixeira - Glutes & Core
Uploaded: 2024-05-01T22:25:06.650Z
Duration: 30 min
Description: Glutes & Core

Tiffany

Naiomy

You will need: 
- dumbbells
- resistance band
- ankle weights
You can also do this as a body weight exercise but I always suggest challenging yourself!

THE ROUTINE
- DB Sumo Deadlifts 3 x 15
- Banded Squats Side to Side 3 x 20
- Banded DB Hip Thrusts 3 x 15
- Single Leg Hip Thrusts 3 x 15 each side
- Ankle Weight Lying Lateral Raises 3 x 15
- Ankle Weight Kickbacks 3 x 15
- Plank 30 seconds
- Plank Rocks 30 seconds

- Stand in a wide toed out stance with a dumbbell in front of you
- Lower into a squat with the dumbbell to the ground while keeping your back straight
- Stand up to full extension

DB Sumo Deadlift

- Begin with feet shoulder width apart
- Press hips back and lower down until knees are 90 degrees
- Press through your heels to come up and step to the side, repeating back and forth

Side to Side Squats

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

DB Hip Thrusts

15 reps each side
- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single Leg Hip Thrust

15 reps each side
- Lay on your side and bend leg that is on the ground at a 90 degree angle
- The leg that is on top will be going up and down in a controlled movement
- Repeat on the other side

Lying Lateral Raises

- postitiin yourself at all 4s and hinge at the hip lean forward 
- Keep your elbows high 
- Kickback with a controlled movement with one leg and repeat on the other side

Kickbacks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

- Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Plank Rocks (side to side)

Glutes & Core

Doesn’t really allow me to get into my usual grindemode amazing for beginners

Clara

Full Body

Spring

Bodyweight HIIT/Cardio

Sasha

Super easier than I thought but still got a good workout in. I combined with a 20/30 mins full body yoga stretch before so I'm sure this amplified my workout.

Vanessa Flores

What are some variations to mountain climber?

Definitely got a pump, but is there a chance to do some modifications to the jumping exercises?

Kicked my butt and in the best way 😆💯!!

Glutes & Core

Community

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