Name: Playbook - Maria Teixeira - W5/D1 LOWER BODY - GLUTEUS MAXIMUS
Uploaded: 2024-04-18T03:16:51.837Z
Duration: 60 min
Description: W5/D1 LOWER BODY - GLUTEUS MAXIMUS

- 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

Advanced: barbell or dumbbell
Beginner: dumbbell or bodyweight

Form:
• 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

❌ 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

Barbell Squat

Complete reps on each side

Form:
• position foot midway on platform
• heels and toes planted and gripping the platform
• spine neutral and engaged abs
• lower slowly and push through your heel

❌ don't let your back round at the bottom of the movement
❌ 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

Single Leg, Leg Press

Form:
• toes pointed forward
• place feet so that only your upper foot and toes are on the platform
• sitting in good posture
• drive up through all toes
• push platform away engaging calves
• flex your calves at the top
• return to starting position under control

❌ don't roll onto the outside of your feet as you drive up

Leg Press Calf Raises

Advanced: resistance band or weighted
Beginner: bodyweight or resistance band

Form:
• 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 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

Complete reps on each side

Form:
• keep knees and toes pointing forward
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• push back and up with your foot, extending your leg straight back
• lower back slowly

❌ don't let your back round

✨ do keep your arms/hands on the machine for stability 
✨ do focus on your hamstrings and glutes

Cable Glute Kickback

Complete reps on each side

Form:
• 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
• come back up and take a lateral step
• drive hips back and knees forward

❌ don't let your back round
❌ 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 to Lateral Lunge

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

W5/D1 LOWER BODY - GLUTEUS MAXIMUS

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

Natalia

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 🙌

W5/D1 LOWER BODY - GLUTEUS MAXIMUS

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