Name: Playbook - Maria Teixeira - W5/D1 Total Glutes
Uploaded: 2024-05-01T22:25:06.055Z
Duration: 60 min
Description: W5/D1 Total Glutes

Heather 

Holy moly my lower body is crying!!!!  So amazing!!!!

Dionna

IsisDupuy

Jenn

Such a good workout, my glutes are on fire!

Rosa

Oana

Magda

Perla

Leti

Wow that’s an incredible one❤️‍🔥

Alina

Just finished 1st workout of V2 and it definitely is a burn!!!!

Destiny

Rachel

that was amazing kicked my ass in a good way 🥵

Joelle

Love this one soooo much this is going to be a weekly essential 🔥🔥🔥

Aleks

I would like to see alternative exercises for certain exercises and know that it’s working the same muscle or that that muscle is getting in some other way.. other than that it’s great!

Janelle

Tabea

I’m felling super satisfied ❤️‍🔥Currently working on progressive overload 🥰

Sara

An incredible new workout ! Hurt me so much!

Sondine

LOWER BODY WARM UP
- Deep Lunges with Thoracic Rotation 2 x 45 sec
- Sumo Squat to Stand 2 x 45 sec
- Quadruped Adductor Rock Backs 1x 45 secs | each side
- Banded Glute Bridges 2 x 45 sec

THE ROUTINE

Simple Sets
- DB Hip Thrusts 3 x 15
- DB Romanian Deadlifts 3 x 15
- Banded Wall Glute Bridges 3 x 15
- DB Bulgarian Split Squat 3 x 12 | each side

Superset 1
- Banded Reverse Frog Hyper 2 x 12
- DB Sumo Romanian Deadlifts 2 x 12

Superset 2
- DB Lateral Step Ups 2 x 15 | each side
- DB Deficit Reverse Lunges 2 x 15 | each side

Finisher
- Banded Glute Bridge with Abduction 3 x 45 sec
- Banded Seated Abductions 3 x 45 sec

- Deep Lunges with Thoracic Rotation 2 x 45 sec
- Sumo Squat to Stand 2 x 45 sec
- Quadruped Adductor Rock Backs 1x 45 secs | each side
- Banded Glute Bridges 2 x 45 sec

- Enter a high plank position.
- Keep your core braced.
- Bring your leg forward until your knee is by your armpit.
- Gently lift your hand from the floor and reach your arm up towards the sky, fully extended.
- Pause in this position and then return to the start position.

Deep Lunges with Thoracic Rotation

- Stand with your feet slightly wider than hip width apart with your toes pointed out.
- Keeping your core braced, bend at the knees and drop your hips down
into a deep squat position. 
- Gripping the end of each foot with your hands, using your arms to drive out
against your hips and knees and opening them into a deeper stretch. 
- Inhale as you do so. 
- Remember to keep your chest lifted and your spine extended at the bottom of the squat. 
- Your heels should remain in contact with the floor. 
- Exhale and look directly between your legs as you drive your back up towards the sky and extend your legs as much as possible.
- Maintain a firm grip of your feet whilst you do so.
- Pause at the top then repeat.

Sumo Squat to Stand

45 seconds each side
- Come into an all fours position on an exercise mat with your hands directly under shoulders and your knees directly under hips.
- Tuck the toes of your right foot under, so you're resting on the ball of your
foot. 
- Extend the other leg directly out to the side, so your left foot is parallel to your hips with the sole of that foot firmly on the ground. 
- Gently pushing from your arms, slowly rock your hips back. 
- Then proceed to slowly drive your hips forward, bringing your shoulders over the front of your hands. 
- Repeat, changing to the other side.

Quadruped Adductor Rock Backs

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute Bridge

Lower Body Warm Up

- Support the lower part of your shoulder blades on a bench and the dumbbell across your hips.
- Keep both knees bent to 90 degrees.
- Lower your glutes to the floor and press back up to starting.

DB Hip Thrusts

- Start with the dumbbell in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

DB Romanian Deadlifts

- Lay on the floor with your legs bent on the wall at a 90 degree angle.
- Push through your heels bringing your hips up.
- Squeezing your glutes.
- Lower back to starting position.

Banded Wall Glute Bridge

12 sets each side
- Begin with a dumbbell in each hand or one really heavy dumbbell like I used.
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees.
- Push hips back and lower down until your back knee almost touches the floor.
- Push through your heel back up.

DB Bulgarian Split Squats

- Lie face down on a bench or bed with your lower body placed at a 90 degree angle down.
- Legs shoulder width apart at a 90 degree angle.
- Lift your feet up and squeeze your glutes.
- Pause at the top then lower back down to starting position.

Banded Reverse Frog Hyper

- Stand in a wide toed out stance with a dumbbell in each hand in front of you or a big dumbbell like me.
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB Sumo Deadlifts

Superset 1

15 reps each side
- Hold the weight in each hand or at the chest
- Start by standing side ways to the bench or platform.
- Push to step up and return to start

DB Lateral Step Ups

15 reps each side
- Begin by standing both feet on the plates or platform.
- Step one foot behind you and lower down until your back knee touches the ground.
- Press through the front heel and stand back up.
- Repeat on the opposite leg.

DB Deficit Reverse Lunges

Superset 2

- Lay on the floor with your legs bent and a band above your knees.
- Push through your heels bringing your glutes up.
- Keeping your feet aligned with your knees.
- Push your legs out against the band and back in.
- Ensure your movement against the resistance is smooth and controlled.

Glute Bridge with Abduction

- Sit on a bench or chair.
- Keeping your feet aligned with your knees.
- Push your legs out against the band and back in.
- Ensure your movement against the resistance is smooth and controlled.

Banded Seated Abductions

Finisher

W5/D1 Total Glutes

Christina

Extremely hard! Can't wait to do the next one🥲

Ellen

I loved it but for some reason I did not feel my gluted to have worked with this workout but my quads

Viena

W1/D1 Monster Monday! - Glutes + Hamstrings

Struggled a little bit with some moves because I’ve had a previous wrist injury years ago! But it was still great and I felt great!

Rosemary

Emily

sarah

W1/D2 Tuesday Turn Up! Abs

Loved it! The stretching at the beginning and end is the perfect stretch!

Maria

W1/D3 Wednesday Work it! Glutes

Great workout! Got my heart rate up for sure!

Andrea Bozic

W1/D4 Thursday Turn on! Upper Body

Sasha

W1/D5 Friday Finisher! Glutes + Quads

Had to take a break because of a car accident but getting back at it today was so great!!!

Farida

W2/D1 Monster Monday! - Glutes + Hamstrings

Heather

W2/D2 Tuesday Turn Up! Abs

Hi! 😊

Just a quick question! I have a hard time doing the sumo sways because of my knees! Do you have any alternative exercises you would suggest that would target the same muscles?
Tha k you! 🙏

Sheil

W2/D3 Wednesday Work it! Glutes

Mabel Beltre

Would love to see more arm focused and back focused workouts on these split days! Other wise loving this program!

Olivia

Michelle

W2/D4 Thursday Turn on! Upper body

Sarah

W2/D5 Friday Finisher! Glutes + Quads

Amazing.  I’m on week 3 and feeling so much stronger.  ❤️❤️❤️

My butt is bigger!!!!!!!!! I can't believe it 🥰🥰🥰🥰🥰🥰 im so happy

Tiffany

W3/D1 Monster Monday! - Glutes + Hamstrings

Melissa

Kimberly

W3/D2 Tuesday Turn Up! Abs

All the moves from booty & waist challenge! Keeping it fun 🤩

Donna

Nohemi

Sabrina

W3/D3 Wednesday Work it! Glutes

W3/D4 Thursday Turn on! Upper body

I agree with the comment saying its pretty hard for beginner/intermediate, but doing my best:) thanks for the great workouts!

Butt is burning🍑❤️‍🔥❤️‍🔥

W3/D5 Friday Finisher! Glutes + Quads

W4/D1 Monster Monday! - Glutes + Hamstrings

W4/D2 Tuesday Turn Up! Abs

Great workout! My glutes are on🔥🔥🔥🔥

W4/D3 Wednesday Work it! Glutes

Elizete

W4/D4 Thursday Turn on! Upper body

Friday is a killer but I love it. ❤️🙏🏿

Nicole

🔥🔥 if you want to sweat and feel the burn fr

W4/D5 Friday Finisher! Glutes + Quads

The final part was so relaxing, I love that you added this💓

W5/D2 Upper Body and Mobility

Love that now the workouts have changed! This was challenging.

Laura-lisa

W5/D3 Booty Sculpt

Yomaira

W5/D4 Full Body

This is the ultimate glute workout ooooo those single leg dead lifts though 🥵

W5/D5 Glute Build

Naiomy

W5/D6 Stretch

Camisha

Incredible workout !! My booty is burning so much !!!

W6/D1 Total Glutes

Excellent!!!!!!  It’s my first time using the roller.  I usually use a lacrosse ball.   Omg !   The roller is the best!!!!!  Thank you!!!!

W5/D1 Total Glutes

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