Name: Playbook - Maria Teixeira - W1/D3 Glute Focused Lower Body
Uploaded: 2024-05-01T22:25:06.618Z
Duration: 40 min
Description: W1/D3 Glute Focused Lower Body

Alina

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

Gabriela Zarco González

Meerim

What a work out 😅 my glutes are feeling so strong!!

Kelsea

Bella

Material was great. Me on other hand not so much. Definitely disappointed in myself tonight.

Syndessa

Linda

Finish your week with a BANG! This lower body workout will get those glutes, quads, and hamstrings working hard.

👟 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. 

- T H E  W O R K O U T -
Glute Warm Up | 1 round | 5 min
▫️Cha Cha Taps (band)| 30 sec
▫️Reverse Taps (band) | 30 sec each side
▫️Alternating Side Steps (band) | 45 secs
▫️Crab Walks (band) | 45 sec
▫️Monster Walks (band) | 45 sec

Superset 1 | 3 rounds | 1 min rest
▫️Squats (band + dumbbells) | 45 sec
▫️Squat Jumps (band) | 30 sec
*variation: squat pulses

Superset 2 | 3 rounds | 1 min rest
▫️Elevated Cossack Squats (dumbbell) | 30 sec each side
*variation: leg on floor
▫️Alternating Reverse Lunges (dumbbells) | 45 sec

Superset 3 | 3 rounds | 1 min rest
▫️Alternating Cossack Squats (dumbbells) | 45 sec
▫️Split Squats (dumbbells) | 30 sec each side

Triple Set | 3 rounds | 1 min rest
▫️Pistol Squats (band + chair assisted) | 30 sec each side
▫️Wall Sits (dumbbell) | 30 sec
▫️Seated Clams (band) | 45 sec (body forward, on toes)

Finisher! | 1 round
▫️Squat Hold Abductions (band) | 30 sec
▫️Glute Bridge (band + dumbbell) | 45 sec (with 2 second hold)
▫️Glute Bridge Abductions (band) | 30 sec
▫️Lying Abductions (band) | 30 sec each side

Complete on each side

F O R M
• knees with a slight bent, lean your upper body slightly forward
• spine neutral & lock in your core
• extend one leg out to the side, and then extend it back driving through your glute
• tap the floor with your foot

*If you need better balance, lightly hold on to a wall. With time you will build strength and balance.

❌ don’t arch your back

✨ do focus on your hamstrings and glutes

Cha Cha Taps (band)

Complete on each side

F O R M
• knees with a slight bent, lean your upper body slightly forward
• spine neutral & lock in your core
• extend your leg back driving through your glute
• tap the floor with your foot

*If you need better balance, lightly hold on to a wall. With time you will build strength and balance.

❌ don’t arch your back

✨ do focus on your hamstrings and glutes

Reverse Taps (band)

Advanced: band
Beginner: body weight or band

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 (band)

Advanced: band
Beginner: bodyweight or band

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

Crab Walks (band)

Advanced: band
Beginner: body weight or band

F O R M
• knees and toes pointed forward with a wide stance
• 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

Monster Walks (band)

Glute Warm Up

Advanced: barbell or dumbbell + band
Beginner: bodyweight or band

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

❌ 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

Squats (band + 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 (band)

Superset 1

Complete on each side

Advanced: dumbbell
Intermediate: dumbbell or bodyweight
Beginner: bodyweight or leg on floor

F O R M
• toes and knees pointing slightly out of the leg we are squatting with and forward on the other leg
• good posture, neutral spine, and lock in
everything from your hips up
• focus on driving through the leg that is being used
• 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 other leg to help you drive up

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

Elevated Cossack Squat (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)

Superset 2

Advanced: dumbbell
Intermediate: dumbbell or bodyweight
Beginner: bodyweight

F O R M
• wide stance with toes and knees pointing slightly out
• good posture, neutral spine, and lock in
everything from your hips up
• focus on driving through the leg that is being used
• 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 other leg to help you drive up

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

Alternating Cossack Squats (dumbbell)

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)

Superset 3

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 (band + chair assisted)

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)

Advanced: medium or heavy resistance band
Beginner: light resistance band

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 (band)

Triple Set

Advanced: medium or heavy band
Beginner: light band or 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 locked in
• drive hips back and knees forward
• push out on the band driving through your glutes

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

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

Squat Hold Abductions (band)

Advanced: band or dumbbell
Beginner: bodyweight or 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 (if not using dumbbell)
✨ do focus on your hamstrings and glutes

Glute Bridge (band + dumbbell)

Advanced: band or dumbbell
Beginner: bodyweight or 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 (band)

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 (band)

Finisher!

W1/D3 Glute Focused Lower Body

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Amanda

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

‘THAT’ Girl Challenge Guide

Ana 

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

Charlita Dickerson

W1/D1 Glute Focused Lower Body

Tough, but good for getting some indoor cardio in!

Kait

Time moved pretty quick while doing this.

W1/D2 Full Upper 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

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

Serena Taj

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!

Eszti

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

Alexandra Garcia

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

W1/D3 Glute Focused Lower Body

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