Name: Playbook - Maria Teixeira - W4/D1 GLUTE BUILDER
Uploaded: 2024-04-18T03:16:51.799Z
Duration: 60 min
Description: W4/D1 GLUTE BUILDER

Natalia

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward Leg Swings

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Work both sides

Forward Lunge Stretch

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep Squats

Glute Warm Up / Mobility

- Support upper back on a bench (where your bra strap would be) and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting 

🍑 Tip: 70% of the weight on your heels and squeeze your glutes at the top of the exercise.

Barbell Hip Thrusts

- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

🍑 Tip: Go down to a 90 degree angle.

Back Squats

- Place feet higher on the platform at a slight outwards angle.
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press (glute focused)

- Start with feet wide and toes out
- Keeping a flat back, push hips back, lower the weight down to your chins until knees are 90 degrees and rise back up

🍑 Tip: Keep the bar very close to your body at all times

Sumo Deadlifts

10 reps each side
- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Keep your upper body at a slight forward angle to better target the glutes
- Lower down until your front leg reaches 90 degrees
- Push through your heel and stand up

Dumbbell bulgarian split squats

10 reps each side
- Hinge at the hip lean forward  
- Keep the knee of the leg that is on the ground at a soft bend 
- Keep your back stable and kick your leg as far back as possible

Cable Kickbacks

- Hold the dumbbell at chest height and booty band right above your knees
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Banded Goblet Squat

Superset

10 reps each side
- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your heels throughout the movement

Banded Clamshells

- Lay on the floor with your legs bent and booty band right above your knees
- Feet should be touching your fingers
- Push through your heels bringing your hips up and squeeze your glutes at the top
- Lower back to starting position

Banded Glute Bridge

Banded Glute Finisher

W4/D1 GLUTE BUILDER

Brooke

Kitty

Amazing!!! Super detailed explanations and fun 😁

Monica

W1/D1 GLUTE BUILDER

Taisha

Carol

I’d would have preferred that the forms is more clearly described especially exercises that should engage the Lats

Clara

W1/D2 BACK AND CORE BUILDER

Beautifully done Maria!  I love the workouts. There brutal in a great way 🔥🔥

Ariel

W1/D3 BOOTY AND CORE

Heather

The worst…in the best way possible🔥🔥🔥

Chantel

W1/D4 BOOTY BUILDER

I’m tired I’m sore I’m beat I feel sooooooo beautiful thank you Maria

Perfect to start my morning loved this one

Meerim

W1/D5 FULL UPPER BODY

That what I need after 5 days workouts 😍

W1/D6 RECOVERY YOGA

Finally joined gym and loving this guidance. Slowly getting over my gym phobia!  Great workout.

Jenn

W2/D1 GLUTE BUILDER

W2/D2 BACK AND CORE BUILDER

I Love those quick workouts, it would be so lovely if there were a few more 20/30min weight exercises with glute focus xx

W2/D3 BOOTY AND CORE

Very helpful and easy to follow 💗 This helps me to continuously go to the gym and workout 🙌

Charla

W2/D4 BOOTY BUILDER

Excellent Upper Body Exercises! I recommend more biceps and triceps exercises.

W2/D5 FULL UPPER BODY

W2/D6 RECOVERY YOGA

Jessica Bonanno

Cindy

W3/D1 GLUTE BUILDER

W3/D2 BACK AND CORE BUILDER

its my first day and i dont know were to start from

W4/D1 GLUTE BUILDER

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