Name: Playbook - Maria Teixeira - Glutes & Inner Thighs | bodyweight
Uploaded: 2024-04-19T15:23:07.236Z
Duration: 20 min
Description: Glutes & Inner Thighs | bodyweight

IsisDupuy

Intensity: 🔥🔥🔥
Equipment: none

*Do an entire round of all the exercises without rest on one leg. Take a 1 minute rest and do the same on the other leg. Total of 4 rounds!*

complete on each side

F O R M
• spine neutral and engaged abs
• toes to floor, heel to ceiling
• keep your leg up driving through your glute 
• extend straight out to lift up an down

*Make sure your toes are facing the floor and your heel is going up towards the ceiling - more glute targeted.*

*Make sure your leg is straight down your body aligned to your hips. Do not bring it forward or you will loose tension on the glutes.*

❌ don’t arch your back
❌ don’t bring your leg forward

✨ keep hands on the ground for stability
✨ focus on only using your outer glutes
✨ keep your hips locked in place pointing straight forward to isolate your glutes

Side Lying Single Leg Lifts

circle both ways, 15 seconds each way
complete on each side

F O R M
• spine neutral and engaged abs
• keep your leg up driving through your glute
• extend straight out and create small circles with your leg

*Make sure your leg is straight up your body aligned to your hips. Do not bring it forward or you will loose tension on the glutes.*

❌ don’t arch your back
❌ don’t bring your leg forward

✨ keep hands on the ground for stability
✨ focus on only using your outer glutes
✨ keep your hips locked in place pointing straight forward to isolate your glutes

Side Lying Single Leg Circles

complete on each side

F O R M
• spine neutral and engaged abs
• keep your leg up driving through your glute
• extend leg straight back and move forward with control
• reach your leg forward as far as you can and tap the floor

❌ don’t arch your back
❌ don’t swing your leg

✨ keep hands on the ground for stability
✨ focus on only using your outer glutes
✨ keep your hips locked in place pointing straight forward to isolate your glutes

Side Lying Single Leg Forward

complete on each side

F O R M
• spine neutral and engaged abs
• keep your leg up driving through your glute
• bring the bottom leg up with control driving through your inner thigh
• bring it down with control

*Make sure your legs are straight down your body aligned to your hips. Do not bring them forward or you will loose tension.*

❌ don’t arch your back
❌ don’t swing your leg

✨ keep hands on the ground for stability
✨ focus on only using your outer glutes and inner thighs
✨ keep your hips locked in place pointing straight forward

Side Lying Abductions

complete on each side

F O R M
• spine neutral and engaged abs
• elbow on floor and non working leg with foot placed in front
• move your leg up and down with control driving through your inner thigh and glute

*Make sure your leg is straight down your body aligned to your hips. Do not bring it forward or you will loose tension in your glutes.*

❌ don’t arch your back
❌ don’t swing your leg
❌ don’t rest your body weight on your arms

✨ keep hands on the ground for stability
✨ focus on only using your glutes and inner thighs
✨ keep your hips locked in place pointing straight forward

Side Inner Thigh Lifts

Complete on each side

F O R M
• spine neutral and engaged abs
• elbow on floor with knees bent in a 90 degree angle
• keep your body in a straight line with hips forward
• 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

✨ focus on only using your outer glutes
✨ keep your hips locked in place pointing straight forward to isolate your glutes
✨ use your core to hold your form

Clams (feet elevated)

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Rep this workout 3x if you really love yourself 😂 😭

Kait

Ashley 

I finally am putting this into good use. Now that I found my yoga mat and I got Charlotte to do it with me. It was really difficult for me because of my massive weight gain as well as my back injury that I’ve had for such a long time from my car accident every time my back is aggravated, I can’t really do strenuous workouts, but I tried my best, and I definitely felt the burn. 🔥

Yuleisy

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Huge difference in my side glute from this finisher!

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Heather 

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Easy to get motivated and started with this workout, and then the burn set in haha 😅

Loved this workout, my lower back is very sensitive and this helped me relieve some of the pain... ❤️

Jannette

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Definitely harder than what it sounds. My arms are on fire.

Alexandra Garcia

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Woo hoo!! Damn good Booty finish up workout 🏋️‍♀️

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Fantastic 🏋️‍♀️ workout !! Would love if you could show some wall Pilate workout routines.

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