Name: Playbook - Maria Teixeira - W5/D3 LOWER BODY - GLUTES
Uploaded: 2024-04-18T03:16:51.848Z
Duration: 60 min
Description: W5/D3 LOWER BODY - GLUTES

Maghan

- 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: weighted
Beginner: bodyweight or dumbbell 

Form:
• wide stance, toes pointing out
• heels and toes planted
• shoulders back, neutral spine, engaged abs
• drive knees out toward toes as you lower

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

✨ do focus on your quads, inner thighs and glutes
✨ do move slowly and controlled

Sumo Squat

Complete reps on both sides

Advanced: weighted
Beginner: bodyweight or dumbbell

Form:
• 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

Stationary Lunge

Advanced: dumbbell
Beginner: bodyweight

Form:
• wide stance, toes pointing out
• heels and toes planted
• shoulders back, neutral spine, engaged abs
• drive knees out toward toes as you lower

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

✨ do focus on your quads, inner thighs and glutes
✨ do move slowly and controlled

Elevated Sumo Squat

Complete reps on each side

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
• Lift one leg straight up
• 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

Single Leg Glute Bridge

Complete reps on each sides

Advanced: resistance band
Beginner: bodyweight or resistance band

Form:
• knees bent in a 90 degree angle
• try to keep your body in a straight line
• spine neutral & lock in your core
• kick your leg back and up driving up through your glute

❌ don’t arch your back

✨ do keep hands on the ground for stability
✨ do focus on your hamstrings and glutes

Donkey Kicks

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
• 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 Jump

- Position yourself on your hands and knees 
- Keep your hips squared, back straight and core braced
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat

Banded Rainbows

- Place band just above your knees
- Keep your back straight and core braced
- Initiate the movement by abducting your legs away from each other

Seated Banded Clams

Banded Finisher

W5/D3 LOWER BODY - GLUTES

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/D3 LOWER BODY - GLUTES

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