Name: Playbook - Mariana Morais - W3/D3 Glutes
Uploaded: 2022-02-05T04:52:06.559Z
Duration: 45 min
Description: W3/D3 Glutes

Noelle

Lucia

Brittney

Tarsha

I literally could feel my booty😮‍💨

Stefania

Did on Wednesday! Was shaking! Loved the workout most I have felt in my booty.

Michelle

The first exercise is a BOOTY PYRAMID. 🔺
You’re increasing weight but decreasing reps for the first 3 sets,
Then decreasing weight and increasing reps for the last 3 sets. 

At the end you will do abductions at the top of the thrust, then finish with pulses before coming back down 🍑

⭐️add weight each set
- Begin with upper back supported and the machines pad across your hips
- Push through your heels driving your hips up towards the ceiling and engage your glutes
- Lower back down with control

Hip thrust machine (Increase weight)

⭐️decrease weight each set 
- Begin with upper back supported and the machines pad across your hips
- Push through your heels driving your hips up towards the ceiling and engage your glutes
- Lower back down with control

Hip thrust machine (decrease weight)

Hip Thrust Pyramid

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels and lift your hips up squeezing your glutes
- Abduct your knees out and in
- Lower back down with control

Hip thrust abduction

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels and lift your hips up squeezing your glutes
- Lower back down
- Press back up and pulse in the top half range

Hip thrust + pulse

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up engaging your hamstring and glute

B-stance RDL LEFT

B-stance RDL RIGHT

RDLs

- Position yourself on your hands and knees, with a band just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants L

Banded fire hydrants R

- Complete in and out jump squats with a band just above the knees

Banded in and out squats

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps forward and back
- Keep your hips down and toes pointed forward

Banded monster walks

- With a bar across your back and a band just above the knees
- Sit back and down into a squat
- Pulse in the bottom half range for time or reps

Banded pulse

- Position a band around your legs just above your knees
- With your knees slightly bent, take a lateral step over and back
- Keep your hips down and toes pointed forward

Banded side steps

Band Work

W3/D3 Glutes

Gillian💓

Warm Up Stretch

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

This is how I want to start my new year!!🔥🔥

Ilze

W1/D1 Legs

Jamie

Mackenzie

W1/D2 Shoulders & Tris

Yaya

Emily

Samanta

W1/D3 Booty

Great workout day. I took your advice and watched a show on my phone (HULU) while I was on the treadmill for 30. And that little yoga stretch at the end was AH-MAZING! I'm ready for tomorrow's workout 💪🏿

A lot of cardio which I don’t always do but great! Good low active rest day.

W1/D4 Cardio & Stretch

Loving these workouts! Just the challenge I needed to get motivated in the gym again!

W3/D3 Glutes

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