Name: Playbook - Maria Teixeira - Heavy Glute Day | dumbbell + long band
Uploaded: 2024-05-01T22:25:06.585Z
Duration: 30 min
Description: Heavy Glute Day | dumbbell + long band

Intensity: 🔥🔥🔥
Equipment: dumbbells, barbell (can use just dumbbells), bench or chair/sofa, long resistance band (if working out at home)

This routine is mainly for the gym but can be done at home with the right equipment. 
👉🏻 Check out my “Home Gym Equipment” highlight for recommended items I have in my home gym.

Complete on each side

Advanced: dumbbell
Beginner: bodyweight or dumbbell

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
• 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 to better target your glutes
• 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

Bulgarian Split Squat

Do your Kas Hip Thrusts right into regular Hip Thrusts without stopping.

Advanced: barbell or dumbbell
Beginner: dumbbell, resistance band, or bodyweight

F O R M
• shoulder blades on bench/box
• 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 just a bit 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

Kas Hip Thrust

Advanced: barbell or dumbbell
Beginner: dumbbell, resistance band, or bodyweight

F O R M
• shoulder blades on bench/box
• 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

Hip Thrust

Hip Thrust Super Set

Advanced: barbell or dumbbells
Beginner: dumbbells or modification

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)

Modified RDL (glute focused)

F O R M
Hyper Extensions (glute focused)
• toes and knees pointing out 45 degrees
• curve your back and tuck your chin (this helps to better target your glutes)
• as you lower, allow to go as low as you can
• come up and squeeze 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

F O R M
Reverse Hypers (do 12 reps)
• 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

Hyper Extension (glute focused) or Reverse Hypers (band)

Complete reps on each side

F O R M
• keep knees and toes pointing forward
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• push back, up, and slightly out with your foot, extending your leg straight back
• lower back slowly

* If you are at the gym do the same but with a cable machine.

❌ don't let your back round or arch

✨ do keep your arms/hands on the machine for stability
✨ do focus on your hamstrings and glutes

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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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