Name: Playbook - Maria Teixeira - Booty Bulk | dumbbell + short band
Uploaded: 2024-05-16T20:44:36.478Z
Duration: 60 min
Description: Booty Bulk | dumbbell + short band

For me one of the best works outs 💪💪🔥❤️ I'm just in love whit u Maria

Diedra

Emily

Yogi

Intensity: 🔥🔥🔥
Equipment: dumbbells and short resistance band

My booty bands are available in the “extras” section of the app or you can go straight to: https://bestshapebymaria.com/hera

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Neutral spine maintained
- Chin tucked slightly & follows the movement
- Dumbbells stay close to shins
- Lift back up to standing

Dumbbell RDL

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight and shoulder blades engaged 
- Neutral spine maintained
- Chin tucked slightly & follows the movement
- Stand up to full extension

Dumbbell Sumo Deadlift

8 reps each side
- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell Reverse Lunge

8 reps each side
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor into a b stance
- Hinge at your hips sitting back and down 
- Neutral spine maintained
- Chin tucked slightly & follows the movement
- Dumbbell stays close to shins
- Go down to a 90 degree angle and lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Dumbbell Single Leg Deadlift

- Hold the dumbbell at chest height
- Point feet slightly out to engage glutes
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Place the resistance band on your thighs or if you’re more advanced place around chins
- Lay on the edge of a bench or a couch
- Tap from side to side engaging the glutes

Banded Side Taps

- Place the resistance band on your thighs or if you’re more advanced place around chins
- Lay on the edge of a bench or a couch
- Lift legs up to a 90 degree angle whilst engaging the glutes
- Make sure you squeeze your glutes at the top

Banded Reverse Hyper

- Place the resistance band on your thighs
- Place your shoulder blades against a bench or a couch right about where your bra strap would be
- Come up to a 90 degree angle whilst engaging and squeezing the glutes at the top

Banded Hip Thrust Abduction

Banded Finisher!

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It was a great leg workout. It was 🔥🔥🔥🔥🔥

Nohemi

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I would love to do another 15 week full body challenge! Will you be doing another one soon?

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