Name: Playbook - Maria Teixeira - Glutes | dumbbell
Uploaded: 2024-05-16T20:44:36.454Z
Duration: 60 min
Description: Glutes | dumbbell

Lana

Aylin

Intensity: 🔥🔥🔥
Equipment: dumbbells

- 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, press up engaging your glutes and abduct

Dumbbell Hip Thrust Abductions

10 reps each leg
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Lean forward to better target your glutes
- Pull back up

Dumbbell Bulgarian Split Squat

- Begin with dumbbells in each hand and feet hip width
- Keep your shoulder blades back, back neutral & neck straight 
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing

Dumbbell RDL

- Keep your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell Suitcase Squats

- Begin with your feet in wide stance, and toes slightly turned out
- Hold dumbbell at the chest
- Squat laterally to one side keeping the opposite leg straight
- Shift your weight from one side to the other

Dumbbell Side to Side Lunges

- Begin in a prone position with your legs off the box
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse Frog Hypers

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Engaging your glutes 
- Maintain back neutral
- Lower back to starting position

Dumbbell Glute Bridge

10 reps each side
- Raise your leg engaging your glute
- Keep your hips squared and maintain back neutral

Dumbbell Donkey Kicks

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

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

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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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