Name: Playbook - Maria Teixeira - W1/D1 Glute Focused Lower Body
Uploaded: 2024-05-01T22:25:06.543Z
Duration: 45 min
Description: W1/D1 Glute Focused Lower Body

Ana 

Alina

I’m a beginner and lost my bands but it was difficult without them but a good difficult! It was good

Charlita Dickerson

Jessica Bonanno

Marcela

Rachel

This was a good workout. I feel the burn for sure.🔥

karla

Serena Taj

This workout killed me!! I was dripping buckets of sweat! Definitely excited about this journey! 🔥🔥

Amanda

Christine Lopez

Bella

killer workout, the last two circuits I almost gave up 😅 but I didn’t!!

Maria

Yomaira

Jasmine

LOVED THIS WORKOUT CHALLENGE!!!  My booty and legs are burning. There we’re workouts I’ve never done or seen. So happy I found you ! Your amazing 🤩

Alexandra Garcia

Fell off the wagon hard coming back after being gone for months. I feel like a noodle 👏🏽😮‍💨

Syndessa

It started softly but got very challenging, liked it!

Eszti

Nagely

What a great first day!! Sweating so much!! Can definitely feel my flutes & quads!!!

Kelsea

Really hard but feeling well! Thank you ! 🍑♥️

Farah

The workout is great and I immediately felt the burn. It would have been awesome to maybe have some modification options on some of the moves especially with me being a beginner and also needing knee friendly moves

Lindsay

Start your week strong with this powerful glute focused workout!

👟 Equipment needed: your beautiful body, a booty band or the set of 3, dumbbells.

Work with what you have at home or you can do this challenge at the gym. It is a 🔥 workout routine so if you’re a beginner you can easily get an amazing workout even if you have limited equipment or just bodyweight. 

Resistance Bands:
https://www.bestshapebymaria.com/hera

- T H E  W O R K O U T - 
Glute Warm Up
▫️Glute Bridges (banded) | 45 sec
▫️Glute Bridge Abductions (banded) | 45 sec
▫️Glute Bridge Pulses (banded) | 30 sec
▫️Lying Clams (feet elevated) (banded) | 45 sec each side
▫️Lying Abductions (banded) | 45 sec each side
▫️Supermans (banded) | 45 sec
▫️Banded Alternating Side Steps | 45 sec

Circuit 1 | 3 rounds | 1 min rest between each round
▫️Elevated Glute Bridges (banded) | 45 sec
▫️Single Leg Elevated Glute Bridges (banded) | 30 sec each side
▫️Pistol Squats (chair assisted) (banded) | 30 sec each side

Circuit 2 | 3 rounds | 1 min rest between each round
▫️Curtsey Lunges (dumbbell) | 30 sec each side
▫️Alternating Reverse Lunges (dumbbell) | 45 sec
▫️Jumping Lunges (bodyweight) | 30 sec
*variation: speed lunges

Circuit 3 | 2 rounds | 1 min rest between each round
▫️Split Squats (dumbbell) | 30 sec each side
▫️Wall Sits (dumbbell) | 30 sec

Finisher! | 1 round
▫️Goblet Squats (dumbbell) | 30 sec
▫️Jump Squats | 30 sec 
*variation: fast pulse squats

Advanced: resistance band or weighted
Beginner: bodyweight or resistance band

F O R M
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings

❌ don’t arch your back
❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Glute Bridges (banded)

Advanced: resistance band or weighted
Beginner: bodyweight or resistance band

F O R M
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top and push knees out
• bring knees back in and release slowly, keeping tension in your hamstrings

❌ don’t arch your back
❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Glute Bridge Abductions (banded)

Advanced: resistance band or weighted
Beginner: bodyweight or resistance band

F O R M
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top, push knees out and bring back in continuously 
• release slowly, keeping tension in your hamstrings

❌ don’t arch your back
❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Glute Bridge Pulses (banded)

Complete on each side

Advanced: banded 
Beginner: bodyweight or banded

F O R M
• elbow below shoulder
• knee bent in a 90 degree angle
• try to keep your body in a straight line with hips forward
• engage your core
• elevated feet and heels stacked
• focus on lifting your top leg by using your outer glute

❌ don't let your hips fall forward or rock backwards
❌ don’t rest your body weight on your arms

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

Lying Clams (feet elevated) (banded)

Complete on each side

Advanced: banded
Beginner: bodyweight or banded

F O R M
• try to keep your body in a straight line with hips forward
• knee bent in a 90 degree angle
• engage your core
• foot with toes facing down
• focus on lifting your top leg by using your outer glute

❌ don't let your leg fall out

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

Lying Abductions (banded)

Advanced: banded
Beginner: bodyweight or banded

F O R M
• lying face down, arms and legs extended
• raise both your arms and your legs 
• engage your glutes as you lift
• pause at the top and lower back down slowly 

❌ don’t let your legs fall out

✨do think about using your hamstrings and glutes

Supermans (banded)

Advanced: banded
Beginner: body weight or banded

F O R M
• knees and toes pointed forward
• lock in everything from your hips up - shoulders back, neutral spine, abs engaged
• bend your knees slightly and lean forward
• weight on the heels, you might lift the toes slight
• drive to the side with the leading leg
• flex your legs and glutes for stability

❌ don't let your knees cave in
❌ don't round your back

✨ do think about pushing out and away with the leading leg
✨ do keep tension in your glutes

Alternating Side Steps (banded)

Glute Warm Up

Advanced: resistance band or weighted
Beginner: bodyweight or resistance band

F O R M
• lay on your back with your legs elevated (you can use a chair)
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings

❌ don’t arch your back
❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Elevated Glute Bridges (banded)

Complete on each side

Advanced: resistance band or weighted
Beginner: bodyweight or resistance band

F O R M
• lay on your back with your legs elevated (you can use a chair)
• keep knees and toes pointing straight and lift one leg off
• drive hips up pushing through your heel
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings

❌ don’t arch your back
❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Single Leg Elevated Glute Bridges (banded)

Complete on each side

Advanced: banded or weighted
Beginner: bodyweight or banded

*variation: squats

F O R M 
• toes and knees pointing forward
• good posture, neutral spine, and lock in
everything from your hips up
• focus on driving through the leg that is on the floor
• keep your foot planted, driving through your heel and gripping the floor with your toes for balance
• go down as if you’re sitting down, tap the chair with your booty and drive back up

❌ don’t let your knee cave in or fall out
❌ don’t use your upper body to drive up

✨ do think about using your glutes and quads
✨ do slow down

Pistol Squats (chair assisted) (banded)

Circuit 1

Complete on both sides.

Advanced: dumbbell
Beginner: bodyweight or band

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
• plant your front foot with heel down and gripping the floor with your toes for balance
• step back and across with your foot so the toes of your foot make contact with the ground in line with the outside of your other foot
• 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

Curtsey Lunges (dumbbell)

Complete on each side

Advanced: weighted
Beginner: bodyweight or band

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
• plant your front foot with heel down and gripping the floor 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

Alternating Reverse Lunges (dumbbell)

Complete on each side

*variation: speed lunges

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
• plant your front foot with heel down and gripping the floor 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

Jumping Lunges (bodyweight)

Circuit 2

Complete on each side

Advanced: dumbbell
Beginner: bodyweight or dumbbell

F O R M
• ties 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 
• 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

Split Squats (dumbbell)

Advanced: dumbbell
Beginner: bodyweight

F O R M
• 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
• sit back on the wall at a 90 degree angle

❌ don't let your back round or arch

✨ do take deep breaths
✨ do focus on your glutes and quads

Wall Sits (dumbbell)

Circuit 3

Advanced: dumbbell
Beginner: bodyweight

F O R M
• 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
• keep tension on glutes 

❌ 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

Goblet Squats (dumbbell)

*variation: fast pulse squats

F O R M
• 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

Squat Jumps (bodyweight)

Finisher!

W1/D1 Glute Focused Lower Body

More video content, videos feel more personal.

Soraya

I love the different elements included to get the most out of the challenge! So thoughtful and fun!

‘THAT’ Girl Challenge Guide

Tough, but good for getting some indoor cardio in!

Kait

Time moved pretty quick while doing this.

W1/D2 Full Upper Body

I was overconfident starting this one 🤣  I def had to push through the last half

Gabriela Zarco González

W1/D3 Glute Focused Lower Body

Sheena

W1/D4 Bonus: Abs!

Laura

W2/D1 Glute Focused Lower Body

Lol didn't realize there was 3 rounds in some. Had to go back

It was perfect, doing your free trial I love the variations as well being I'm in my 40s and want to see results without hurting myself💕

I really wanted to challenge myself tonight and I am proud of my session!! 💪🏼

W2/D2 Full Upper Body

Maghan

Meerim

Felt the burn! Your program has helped me so much with my form!

W2/D3 Glute Focused Lower Body

Still have a way to go i can feel my core weaken lol then I feel it in my
Back 😭

W2/D4 Bonus: Abs!

Your workouts make me feel alive !! I can accomplish anything 🏋️‍♀️👍🏼😮‍💨🫶🏼

It’s the third week we’re really pushing it and I already feel like a noodle

W1/D1 Glute Focused Lower Body

Community

More workouts from Maria Teixeira