Name: Playbook - Maria Teixeira - W5/D6 Stretch
Uploaded: 2024-05-01T22:25:06.084Z
Duration: 12 min
Description: W5/D6 Stretch

Alina

Naiomy

RECOVERY DRILL
- Crab Reach 45 sec
- Child’s Pose with Lat Stretch 45 secs
- Sumo Squat to Stand 45 sec
- Supine Pigeon Stretch 45 sec | each side
- T-Spine Floor Sweep 45 sec | each side
- Prone Chest Stretch 30 sec | each side
- Active Doris-Flexion 40 sec | each side
- Foam Roller Quads 45 sec | each side
- Foam Roller Piriformis 45 sec | each side

30 seconds each side
- Come to a seated position on an exercise mat with your back straight and chest lifted. 
- Place both your legs in front of you, with your knees bent and feet firmly on the floor. 
- Your feet should be wider than
hip width. 
- Start with your left palm flat to the
ground, with your fingers pointed away from you.
- Your right arm should be directly in front of you, bent at 90 degrees with your palm facing in and your elbow in line with your shoulder. 
- This is your start position. 
- Engaging your glutes, lift your hips
from the floor and drive your weight back over your left hand. 
- Drive and extend the hips up until you
reach full extension. 
- As you do so, reach overhead
with your right hand extending the arm and
reaching behind you and across to the opposite side.
- At this position take a deep breath and keep pressing your feet into the floor to help increase the stretch. 
- With control return to the start position.
- Repeat on both sides.

Crab Reach

- Lean your torso forward towards the
floor and extended your arms out directly in front of you, with your palms facing down. 
- Try to keep your feet in contact with your glutes whilst extending your arms as far forward as possible. 
- Reach your arms across to your right side, keeping your hands on the floor and then press the hips back slightly.
- You should feel a deep stretch along your
left side. 
- Repeat the same movement on the
opposite side. 
- Repeat this sequence of movements.

Child’s Pose with Lat Stretch

- 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
- Lift your left leg and cross it over your right leg, so that your ankle is resting on your lower thigh. 
- At the same time lift your right foot off the floor, bringing your right knee towards your chest. 
- Clasp your hands together underneath your right thigh. 
- Use your hands to pull your right leg towards your chest, at the same time trying to keep your lower back pressed into the floor and using your left elbow to push your left knee away from you. 
- You should feel a deep stretch in your glute and hamstring. 
- Hold then repeat on the other side.

Supine Pigeon Stretch

- Lie on your side on an exercise mat with your leg extended and your arms out in front of you, level with your shoulders, fully extended and palms together. 
- Bend your leg at the knee and bring
the knee level with the hip joint then place a foam roller or towel under that leg for support. 
- Allow to lengthen your spine. 
- This is your start position. 
- Then proceed to slide the top hand
forward, lengthening through the shoulder joint.
- Keeping the arm straight and as close to the floor as possible, slowly bring the arm overhead and round, following the hand with your eyes until you finish in a T-position with arms. 
- Repeat on the other side.

T-Spine Floor Sweeps

30 seconds each side
- Extend your left arm out to your side so it's level with your shoulder. 
- Bring your right hand to rest level with your chest, resting on your fingertips. 
- This is your start position. 
- Keeping your right hand in contact with the floor, gently lift your right leg and hip off the floor, bending your knee and bringing your foot to rest flat on the
ground on the other side of you. 
- Hold this position and feel the stretch in your chest. 
- Perform on the other side.

Prone Chest Stretch

40 seconds each side
- Place one foot on a bench or chair with the ankle directly under knee. 
- Slowly drive your knee forward
as far as possible whilst keeping your heel on the surface. 
- Hold the end point of your range of motion for at least 20 seconds, relax and repeat. 
- Repeat on both sides.

Active Doris-Flexion

- Position a foam roller perpendicular to your body and under the middle of
your left thigh. 
- Drop your hips so your legs extended directly behind you and push your chest to the sky, keeping your arms fully extended.
- This is your start position. 
- Shifting your weight into your thighs and applying pressure, gently roll back and forth on the foam roller, feeling for any particular areas of tension in your quads.

Foam Roller Quads

30 seconds each side
- Come to a seated position on an exercise mat with your back straight, chest lifted and hands placed flat on the mat directly behind you. 
- Place both your legs in front of you, with your knees bent and feet firmly on the floor. 
- Your feet should be shoulder
width apart. 
- Lift your left leg and cross it over your
right leg, so that your ankle is resting on your lower thigh, just above your knee. 
- This is your start position. 
- Shifting your weight into your right thigh
and applying pressure, gently roll back and forth on the foam roller, feeling for any particular areas of tension in your glutes. Repeat for both sides.

Foam Roller Piriformis

W5/D6 Stretch

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

Heather 

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

Dionna

IsisDupuy

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

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

W5/D1 Total Glutes

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 🥵

Aleks

Sondine

W5/D5 Glute Build

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/D6 Stretch

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