Name: Playbook - Maria Teixeira - Glutes + Hammies | dumbbell
Uploaded: 2024-05-16T20:44:36.511Z
Duration: 40 min
Description: Glutes + Hammies | dumbbell

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

Jessica Bonanno

Kait

Intensity: 🔥🔥🔥
Equipment: 1 pair of dumbbells

This home workout is perfect if you have limited equipment! The reps are higher because the weight is lower. 

Always use the correct according to your fitness level. You can checkout the “Training Guide” for recommendations. 

If you are a beginner you can start with bodyweight and slowly add in weight. If you are more advanced and have heavier weights bring down the reps to 8-12 per set.

F O R M
• shoulder blades on bench/chair
• chin tucked
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground
• feet should be right below knees at the top of the thrust (if they are too far forward you'll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower
• abs engaged and ribs locked down to protect your spine
• squeeze your glutes at the top and lower down with control

❌ don't arch your back at the top
❌ don't let your knees cave in

✨ do go through the full range of motion (using a weight you can do so with)
✨ do keep your core tight the entire time to protect your spine

DB Hip Thrust

Complete reps on both sides

F O R M
• shoulder blades on bench/chair
• chin tucked
• feet hip width apart with toes pointed forward, 
• one foot slightly forward and up on your heel, the other foot heel planted and toes gripping the ground
• grounded foot should be right below the knee at the top of the thrust (if it’s is too far forward you'll feel it more in your hamstrings, if it is too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower
• abs engaged and ribs locked down to protect your spine
• squeeze your glutes at the top and lower down with control

❌ don't arch your back at the top
❌ don't let your knees cave in

✨ do go through the full range of motion (using a weight you can do so with)
✨ do keep your core tight the entire time to protect your spine

DB B Stance Hip Thrust

Hip Thrust Superset

F O R M
• feet hip width apart, toes pointed forward
• knees in-line with toes through the entire movement
• heels planted and toes gripping the ground
• weight should begin an inch or two away from shins.
*check these points before every rep
• drive through your heels, keeping your toes planted
• as you lower, slightly drive hips back and down (don’t go too far down because the force will come from your lower back rather than your glutes)
• don’t go all the way up because it will release the force away from your glutes
• the weight should always move in a straight line up and down keeping it close to your body the entire time.

❌ don't round your back when lifting
❌ don’t tilt your pelvis forward into a butt squeeze at the top
❌ don’t think about using your upper body to lift the weight
❌ don’t let the weight swing/move away from your shins/feet as you lower

✨ do think about pushing the ground away from you as you lift up
✨ do move with control and lower slowly to protect your body and focus on mind to muscle connection
✨ do keep everything from your hips up locked in place (shoulders back, neutral spine, abs locked in)

DB RDL

Complete reps on both sides

F O R M
• feet hip width apart, toes pointed forward
• knees in-line with toes through the entire movement
• one foot slightly back on toes and the other foot heel planted and toes gripping the ground
• weight should begin an inch or two away from shins.
*check these points before every rep
• drive through your heel, keeping your toes planted
• as you lower, slightly drive hips back and down (don’t go too far down because the force will come from your lower back rather than your glutes)
• don’t go all the way up because it will release the force away from your glutes
• the weight should always move in a straight line up and down keeping it close to your body the entire time.

❌ don't round your back when lifting
❌ don’t tilt your pelvis forward into a butt squeeze at the top
❌ don’t think about using your upper body to lift the weight
❌ don’t let the weight swing/move away from your shins/feet as you lower

✨ do think about pushing the ground away from you as you lift up
✨ do move with control and lower slowly to protect your body and focus on mind to muscle connection
✨ do keep everything from your hips up locked in place (shoulders back, neutral spine, abs locked in)

DB B Stance RDL

Complete reps on both sides

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 forward
• 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 back leg to drive up

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

DB Deficit Reverse Lunge

F O R M
• begin in a prone position with your legs off the bench or chair/sofa
• spine neutral & lock in your core
• keeping your heels together and knees bent to 90 degrees
• lift legs up until parallel with your back, engage your glutes

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

✨ do think about using your glutes
✨ do slow down

DB Reverse Hyper

Complete reps on each side

F O R M
• knees bent in a 90 degree angle
• try to keep your body in a straight line
• spine neutral and engaged abs
• push back, up, and slightly out 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

DB Donkey Kickback (slightly out)

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

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