Name: Playbook - Maria Teixeira - W1/D3 Glute Day
Uploaded: 2024-05-01T22:25:06.123Z
Duration: 30 min
Description: W1/D3 Glute Day

Clara

Sheena

Meleika

Maria

Cloélia

Lucie

- 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
▫️1 1/2 Rep Hip Thrust
▫️Step Ups - glute bias
▫️Sumo RDL - glute bias
▫️Reverse Elevated Lunge
▫️Forward Squat - glute bias
——
COOL DOWN
▫️Seated Glute Stretch
▫️Laying Hamstring Stretch
▫️Butterfly Hold

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

F O R M
• shoulder blades on chair/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

*make sure to do the 1/2 rep right after the full rep together as 1 total rep.

❌ 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

1 1/2 Rep Hip Thrust (DB)

Complete on both sides

F O R M
• 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
• forward hinge to target glutes
• drive up through the leg that is on the platform
• 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

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

Step Ups - glute bias (DB)

F O R M
• feet wider than hip width, toes pointed 45 degrees out
• keep knees out and in-line with toes the entire time
• heels planted and toes gripping the ground
• lock into place before lifting: hips down and back, neutral spine, shoulders back, and abs locked in
*check these points before every rep*
• drive through your heels, keeping your toes planted
• as you lower, slightly drive hips back and down with a bend to your knees
• come back up but not all the way to keep tension on the 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)

Sumo RDL - glute bias (DB)

Complete on both sides

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 forward
• keep your front foot planted, driving through your heel and gripping the floor with your toes for balance

❌ 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 the movement

Reverse Elevated Lunge (DB)

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
• lean forward as you go down into the squat to target your 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

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

Forward Squat - glute bias (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/D3 Glute Day

Maria Santos

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

Anycia

LEVEL UP PROGRAM GUIDE

Tiffany

Veronica

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

W1/D1 Glute Day

Valentina

Flerida

W1/D2 Chest, Back, Deep Core

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

Jessica Bonanno

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/D3 Glute Day

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