Name: Playbook - Maria Teixeira - W7/D1 Total Glutes
Uploaded: 2024-05-01T22:25:06.122Z
Duration: 60 min
Description: W7/D1 Total Glutes

IsisDupuy

Alina

Feeling myself getting stronger. Thank you so much 😊

Naiomy

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

- 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

W7/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

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

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

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!!!!

W7/D1 Total Glutes

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