Name: Playbook - Maria Teixeira - W1/D1 Glute Day
Uploaded: 2024-05-01T22:25:06.109Z
Duration: 30 min
Description: W1/D1 Glute Day

Tiffany

Veronica

That one floored me. Shed a tear on my last hip thrust. Oh my god.

Meleika

fabiola

First day of training and I can’t wait to see the results at the end of this journey

Estefania

Maybe an alternative workout to one’s that a little more difficult. I only say that because I suffer with lower back pain and feel like some cause irritation.

Lulu

Anycia

if i follow your workouts to a T, i can last all 5 days of the week. proper form has me sweating every set, love it.

Justice smith

That one reality slayed me. I tried my best to focus on form. My butt is still burning from the KAS hip thrusts 👌🏼😮‍💨

Lisa

Omgggg I’ve never felt a burn like how I did today. I love this program. 🫶🏼

Great 30 minute sweat!! Would be great for a recommended alternative to the hyper extensions for those of us without steady home benches 😂😂😂 10/10

Daniella

Imelda

I am going to be sore tomorrow but it was a good workout!

Lucie

Yire

Jessica Bonanno

I thought I was ready 🤣  I got my butt kicked but I made it!

omg literally shaking but in the best way !!!

neslihan

I loved it , it made me workout parts I never used before lol

Chantal

Cloélia

Oh boy! This is my first time trying RDL, my legs are shaking! Am I doing incorrectly or too heavy weights perhaps?

- T H E  W O R K O U T -

WARM UP
▫️Hip Leg Raises
▫️Hamstring to Squat
▫️Seated Clams
▫️Windshield Wiper Legs
——
TRAINING SPLIT
▫️Bulgarian Split Squat - glute bias
▫️Hip Thrust Superset
- kas hip thrust
- hip thrust
▫️RDL - glute bias
▫️Hyper Extension
——
COOL DOWN
▫️Seated Glute Stretch
▫️Laying Hamstring Stretch
▫️Butterfly Hold

Take a 45 second rest in between each exercise except for the two exercises in the superset. You will do the kas hip thrust and immediately go into the hip thrust. After finishing the reps for the hip thrust superset will rest for 45 seconds and start your next set.

F O R M
• sit with both legs placed forward
• chest lifted, neutral spine
• keep hips squared and facing forward
• lift one leg at a time

* place your hands on the floor for stability

Hip Leg Raises

F O R M
• feet shoulder width apart
• chest lifted, neutral spine
• squat down facing forward with elbows on knees
• lift your hips up as you reach for your toes

✨ focus on your hamstrings and glutes

Hamstring to Squat

F O R M
• knee bent in a 90 degree angle and on your toes
• lean upper body forward
• spine neutral and engage your core
• drive out through your outer glute

❌ don't let your hips rock
❌ don’t let your back round or arch

✨ do focus on only using your outer glutes
✨ do keep your hips locked in place pointing straight forward to isolate your glutes

Seated Clams

F O R M
• place both legs forward shoulder width apart bent at a 90 degree angle
• chest lifted, neutral spine
• keep hips squared and facing forward

* place your hands on the floor for stability

Windshield Wiper Legs

Glute Day Warm Up

Complete on each side

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
• forward hinge to target glutes
• 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

✨ think about using your glutes and quads
✨ slow down

Bulgarian Split Squat - glute bias (DB)

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 half way with control

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

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

Kas Hip Thrust (DB)

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

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

Hip Thrust (DB)

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

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

RDL - glute bias (DB)

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

✨ think about using your glutes
✨ slow down the movement

Reverse Hyper Extension (DB)

Complete on both sides

F O R M
• shoulders back, neutral spine, engaged abs
• bring your leg to the opposite side of your body as close as possible to your chest and hold with your arms

❌ don't round your back

✨ focus on your hamstrings and glutes

Seated Glute Stretch

Complete on both sides

F O R M
• shoulders back, neutral spine, engaged abs
• bring your leg all the way up as far back as possible with a normal bend at the knee
• your other leg must be flat on the ground

❌ don't lift the leg that is on the ground

✨ focus on your hamstrings and glutes

Laying Hamstring Stretch

F O R M
• sit like a butterfly shape with feet touching
• try to bring your legs as low as possible to the floor

❌ don't round your back

✨ focus on your quads, inner thighs and glutes

Butterfly Hold

Glute Day Cool Down

W1/D1 Glute Day

Maria Santos

So much information I love how you would basically say if confused about anything look back under “basics”.

LEVEL UP PROGRAM GUIDE

Sheena

Valentina

Flerida

W1/D2 Chest, Back, Deep Core

Clara

W1/D3 Glute Day

Evelyn

W1/D4 Arms, Shoulders, Deep Core

W1/D5 Active Recovery Yoga

I’m not going to say that I “like” this workout, but I do find it very affective 😅

Kait

Is there a alt for the hyper reverse extensions, I have a fupa and it gets in the way when I lay on my stomach 🥹 
Great leg day!! ❤️‍🔥

W2/D1 Glute Day

W2/D2 Chest, Back, Deep Core

Today was rough because I was so tired, but I showed up and did more than my best 🥹💯

W2/D3 Glute Day

W2/D4 Arms, Shoulders, Deep Core

Stefi

W2/D5 Active Recovery Yoga

Federica

W3/D1 Glute Day

Heather 

W3/D2 Chest, Back, Deep Core

I switch the exercises around cause my weak spots are reverse lunges so when I do them first I can get through the rest of the exercises

Giota

W3/D3 Glute Day

W3/D4 Arms, Shoulders, Deep Core

W3/D5 Active Recovery Yoga

I finished and never put it on the app :(

Yarid

W4/D1 Glute Day

W4/D2 Chest, Back, Deep Core

loooove this day of the week! Makes me feel like I got a baDONK afterwards with the pump hahaha

Lori

W4/D3 Glute Day

W4/D4 Arms, Shoulders, Deep Core

W4/D5 Active Recovery Yoga

I feel like these workouts are too difficult for beginners like me, I keep sliding off the bench when doing the b stance hip thrusts and the reverse hyperextensions I can’t get at all

W5/D1 Gluteus Day

Will you add a couple more exercises for back please?

W5/D2 Chest, Back, Deep Core Day

doing this while still feeling sore from last glute day made this even sweatier haha 😮‍💨🔥

W5/D3 Gluteus Day

W5/D4 Arms, Shoulders, Deep Core Day

W5/D5 Active Recovery Yoga

W6/D1 Gluteus Day

W6/D2 Chest, Back, Deep Core Day

I was having a blah morning but I feel so much better now that I've conquered this for the day. I'm seeing changes too 🔥🔥🔥

W6/D3 Gluteus Day

W6/D4 Arms, Shoulders, Deep Core Day

W6/D5 Active Recovery Yoga

W7/D1 Gluteus Day

W7/D2 Chest, Back, Deep Core Day

It was a short workout! 2 sets of everything.
I have a busy day today but still got a workout in! 😎

W7/D3 Gluteus Day

W7/D4 Arms, Shoulders, Deep Core Day

W7/D5 Active Recovery Yoga

I’m not feeling 100% but I showed up 🥹

W8/D1 Gluteus Day

W8/D2 Chest, Back, Deep Core Day

W8/D3 Gluteus Day

W8/D4 Arms, Shoulders, Deep Core Day

W8/D5 Active Recovery Yoga

W9/D1 Glute Day

W9/D2 Chest, Back, Deep Core Day

Today was rough! Did only 2 workouts last week, my dog passed last week. Coming into this week. I am going to push thru it!

W1/D1 Glute Day

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