Name: Playbook - Maria Teixeira - W1/D2 Glute Bridge Sculpt
Uploaded: 2024-05-01T22:25:06.080Z
Duration: 22 min
Description: W1/D2 Glute Bridge Sculpt

Lizmarie

Ashley 

Kait

Marina

Hi beautiful! I’ve just started your program because I had to end my gym membership(which was really tough for me)  as we don’t have anyone to take care of our toddler. Your workouts are challenging and I absolutely love how humble and gorgeous you are.

Emina

Loving it all! Fantastic work on what is very clear your “baby”. 🖤🖤🖤

Julie

Adilene

A little hard but I'm so proud of myself for getting thru all the sets and reps! My legs are feeling like  jelly but it feels good!!!

Rachel

I had a hard time with the squat pulses. I’m 5’5” any recommendations with posture. I couldn’t finish the full set :(

Brenda Gonzalez

Christina

Love it! I workout at an advance level and fell off track in October. Decided start up slow and let me tell you this burns! I haven’t been this sore in a while. Never underestimate the power of a body weight workout!

Victoria

Yomaira

Was good! I did add a couple more excorsises though.

Sasha

Emily

amazing workouts and great and they helped me start after never feeling motivated to actually start

eileen

Kimberly

My lower body is on fire but I love it!!😍

Brittany

Melissa

Karime

Sara

OMG my legs are noodles 😭😭😭😭👏🏽👏🏽👏🏽

Syndessa

Alayziah

Kejtlynn

Do 2 rounds of all the exercises but for the single leg exercises you will do the first round on 1 leg and the second round on the other leg. Take a 1 minute rest in between the rounds. Do the finisher at the end.

- T H E  R O U T I N E -

▫️Glute Bridge Pelvic Tilts
▫️Table Top Hip Thrusts
▫️Static Table Top Abductions
▫️Glute Bridges
▫️Glute Bridge Pulses
▫️Glute Bridge Abductions
▫️Glute Bridge Hold Abductions
▫️Single Leg Glute Bridges (lift up toes)
▫️Single Leg Glute Bridge Pulses
▫️Glute Bridge Hold Alternating Extensions
▫️Single Leg Glute Bridge Hold Extended Lifts
▫️Glute Bridges (squeeze inner thighs)
▫️Glute Bridge Frogs Pumps

F I N I S H E R
▫️Glute Bridges (feet outward)
▫️Glute Bridge Hold Abductions (feet outward)

C O O L  D O W N  S T R E T C H
▫️Child Pose
▫️Windshield Wipers
▫️Sitting Twist Glute Stretch
▫️Half Pigeon Pose

F O R M
• lay on your back
• keep knees and toes pointing straight
• tilt your hips back and forth

❌don’t arch rush the movement

✨focus on the movement

Floor Pelvic Tilts

F O R M
• hands below shoulders 
• 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*
• 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
✨keep your core tight the entire time to protect your spine

Table Top Hip Thrust

F O R M
• hands below shoulders 
• 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*
• abs engaged and ribs locked down to protect your spine
• squeeze your glutes at the top as you abduct

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

✨go through the full range of motion
✨keep your core tight the entire time to protect your spine

Table Top Abductions

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
• tap the glutes to the floor and lift right back up

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

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

Glute Bridges

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
• keep tension in your hamstrings as you pulse

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

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

Glute Bridge Pulses

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
• abduct your legs in and out slowly, keeping tension in your hamstrings
• tap the glutes to the floor and lift right back up

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

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

Glute Bridge Abductions

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
• abduct your legs in and out slowly, keeping tension in your hamstrings

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

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

Glute Bridge Hold Abductions

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

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

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

Single Leg Glute Bridges (lift toes)

F O R M
• lay on your back with fingers barely touching your heels
• keep knee and toes pointing straight, lift one leg up
• drive hips up pushing through your heel
• squeeze glutes at the top
• keep tension in your hamstrings as you pulse

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

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

Single Leg Glute Bridge Pulses

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
• alternate leg extensions keeping tension in your hamstrings

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

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

Glute Bridge Hold Alternating Extensions

F O R M
• lay on your back with fingers barely touching your heels
• drive hips up pushing through your heel
• keep knee and toes pointing straight and lift one leg
• squeeze glutes at the top
• lift leg up and down with controlled movement

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

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

Single Leg Glute Bridge Hold Extended Lifts

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 inner thighs without moving your legs at the top 
• release slowly, keeping tension in your hamstrings
• tap the glutes to the floor and lift right back up

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

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

Glute Bridges (squeeze inner thighs)

F O R M
• lay on your back with fingers barely touching your heels
• keep feet together
• drive hips up pushing through your glutes
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings
• tap the glutes to the floor and lift right back up

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

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

Glute Bridge Frog Pumps

Glute Bridge Sculpt

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

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

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

Glute Bridges (feet outward)

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

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

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

Glute Bridge Hold Abductions (feet outward)

Finisher

Child Pose

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

✨place your hands on the floor for stability

Windshield Wipers

Complete on each side

F O R M
• bring your leg over the other leg
• press leg onto your chest
• twist body to the opposite side
• hold stretch

Sitting Twist Glute Stretch

Complete on each side

F O R M
• fold one leg forward, extend the other back
• keep hips leveled and stacked directly over legs
• hinge hips and lean forward over front leg
• hold stretch

Half Pigeon Pose

Cool Down Stretch

W1/D2 Glute Bridge Sculpt

Ainda não comecei nos treino, mas eu já estou amando todo o conteúdo e o que ele está prometendo! Sinto que não irei me arrepender. Obrigada Maria.

Mirela Rocha

Booty Sculpt Guide

Hey, I think for the first time it’s quite good🙈❤️

Oksana

This was tough!! But i did it! Im so happyyy

Frances

I did this with Bands and my flutes where on fire 🔥🔥

Codie Heasty

W1/D1 Deep Booty Sculpt

Ana 

Well, side glute must be my weak point 😂

W1/D3 Side Booty Sculpt

Took a few days off, and this was a great one to kick me in the butt and keep it going!

W1/D2 Glute Bridge Sculpt

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