Name: Playbook - Maria Teixeira - Quads + Glutes | dumbbell + short band
Uploaded: 2024-05-16T20:44:36.443Z
Duration: 30 min
Description: Quads + Glutes | dumbbell + short band

Jessica Bonanno

Aylin

Intensity: 🔥🔥🔥
Equipment: dumbbells and short resistance band

My booty bands are available in the “extras” section of the app or you can go straight to: https://bestshapebymaria.com/hera

Advanced: medium - heavy band
Intermediate: light - medium band
Beginner: light band or bodyweight

Form:
• feet slightly wider than hip width and toes slightly pointed out
• heels inclined and toes planted on the floor
• spine neutral and abs are engaged
• drive hips back and knees forward

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Banded Incline Squat

Advanced: dumbbell
Intermediate: dumbbell or bodyweight
Beginner: bodyweight

Form:
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are engaged
• drive hips back and knees forward

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Dumbbell Goblet Squat

Complete reps on each side

Advanced: dumbbell
Intermediate: dumbbell
Beginner: bodyweight or dumbbell

Form:
• 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
• Plant your front foot with heel down and gripping the platform with your toes for balance
• as you lower, allow your knee to come forward as you drive your hips back
• 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

Dumbbell Elevated Lunge

Complete reps on each side

Advanced: weighted
Intermediate: weighted or bodyweight
Beginner: bodyweight

Form tips:
• knees and toes pointed forward
• lock in everything from your hips up - shoulders back, neutral spine, abs engaged
• heels and toes planted on the platform
• drive up through the leg that is up
• flex your legs and glutes for stability
• lower slowly

❌ don't use your back leg or foot to push off
❌ don't let your knees cave in
❌ don't round your back

✨ do think about pushing the box away using your leg that is up
✨ do keep tension in your glutes as you lower slowly with control

Dumbbell Step Up

30-45 seconds based on fitness level

Form:
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are engaged
• drive hips back and knees forward

❌ don't let your back round
❌ don't squeeze your butt and tilt your pelvis forward

✨ do focus on your glutes and quads

Squat hold

Advanced: medium - heavy band
Intermediate: light - medium band
Beginner: light band or bodyweight

Form:
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• drive hips back and knees forward
• drive up through your heels as you jump up

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Banded Squat Jump

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Ana 

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

Nohemi

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

Diedra

Emily

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

Quads + Glutes | dumbbell + short band

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