Name: Playbook - Maria Teixeira - W3/D2 Glute Bridge Sculpt
Uploaded: 2024-05-01T22:25:06.124Z
Duration: 22 min
Description: W3/D2 Glute Bridge Sculpt

Ana 

Ashley 

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

W3/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

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Princess

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

Oksana

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

Frances

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Lizmarie

Kait

W1/D2 Glute Bridge Sculpt

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!

W3/D2 Glute Bridge Sculpt

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