Name: Playbook - Maria Teixeira - W1/D1 GLUTE BUILDER
Uploaded: 2024-04-18T03:16:51.221Z
Duration: 60 min
Description: W1/D1 GLUTE BUILDER

Brooke

Kitty

Amazing!!! Super detailed explanations and fun 😁

Monica

Perfect, never felt better and stronger after workout!🥰

Jovana

Jessica Bonanno

Michelle

Amber

Brutal but delicious, I really enjoyed it

Ixchel

I really liked it but it’s just a tad long, that’s just personal preference tho

Clara

Melissa

Had a great start!!! Great exercises to do it by yourself 🤍

Great workout and challenging can’t wait to log my next workout

Natalia

It was really good and challenging cant wait to do day 2

It was very good feel my flutes burning 🔥

Imelda

cate

Nyema V

Saige

Miriam Gabriela

Christine Lopez

Phenomenal workout! My legs were shaking halfway through 👏🏼 I’ve done CrossFit for years so I’m use to working out my whole body at one time not one muscle specific workouts so this was challenging in the best way. Very well thought out WOD.

katie

Julia

Taylor

Amazing first workout! Very excited for the rest!

Maghan

I replaced some exercices because it’s not good for my back but very great seshhh

Marjorie

Rosa Martinez

Kathrin

First time using the machines at the gym other than the cardio section. I think I did alright. Cant wait to get greatt!!

Destiny

thats was a great start and easy to follow 🙂

Dominique

Hard but doable. Really
Pushed myself because I knew I was capable of completing these. Sometimes I skip workouts be issue it’s just impossible at my level to even try. These were really really hard but I loved it.

Kimberley

My first workout using your plan I feel amazing 🥰

A AL FALASI

Magda

michelle

Spirit

Amazing ✨👌🏻 535 calories burned with out weight 👏🏼👏🏼👏🏼

Daniela

Sheenah

Lana

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward Leg Swings

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Work both sides

Forward Lunge Stretch

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep Squats

Glute Warm Up / Mobility

- Support upper back on a bench (where your bra strap would be) and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting 

🍑 Tip: 70% of the weight on your heels and squeeze your glutes at the top of the exercise.

Barbell Hip Thrusts

- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

🍑 Tip: Go down to a 90 degree angle.

Back Squats

- Place feet higher on the platform at a slight outwards angle.
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press (glute focused)

- Start with feet wide and toes out
- Keeping a flat back, push hips back, lower the weight down to your chins until knees are 90 degrees and rise back up

🍑 Tip: Keep the bar very close to your body at all times

Sumo Deadlifts

10 reps each side
- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Keep your upper body at a slight forward angle to better target the glutes
- Lower down until your front leg reaches 90 degrees
- Push through your heel and stand up

Dumbbell bulgarian split squats

10 reps each side
- Hinge at the hip lean forward  
- Keep the knee of the leg that is on the ground at a soft bend 
- Keep your back stable and kick your leg as far back as possible

Cable Kickbacks

- Hold the dumbbell at chest height and booty band right above your knees
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Banded Goblet Squat

Superset

10 reps each side
- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your heels throughout the movement

Banded Clamshells

- Lay on the floor with your legs bent and booty band right above your knees
- Feet should be touching your fingers
- Push through your heels bringing your hips up and squeeze your glutes at the top
- Lower back to starting position

Banded Glute Bridge

Banded Glute Finisher

W1/D1 GLUTE BUILDER

Taisha

Carol

I’d would have preferred that the forms is more clearly described especially exercises that should engage the Lats

W1/D2 BACK AND CORE BUILDER

Beautifully done Maria!  I love the workouts. There brutal in a great way 🔥🔥

Ariel

W1/D3 BOOTY AND CORE

Heather

The worst…in the best way possible🔥🔥🔥

Chantel

W1/D4 BOOTY BUILDER

I’m tired I’m sore I’m beat I feel sooooooo beautiful thank you Maria

Perfect to start my morning loved this one

Meerim

W1/D5 FULL UPPER BODY

That what I need after 5 days workouts 😍

W1/D6 RECOVERY YOGA

Finally joined gym and loving this guidance. Slowly getting over my gym phobia!  Great workout.

Jenn

W2/D1 GLUTE BUILDER

W2/D2 BACK AND CORE BUILDER

I Love those quick workouts, it would be so lovely if there were a few more 20/30min weight exercises with glute focus xx

W2/D3 BOOTY AND CORE

Very helpful and easy to follow 💗 This helps me to continuously go to the gym and workout 🙌

W1/D1 GLUTE BUILDER

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