Name: Playbook - Maria Teixeira - Booty Bulk | gym
Uploaded: 2024-05-16T20:44:36.463Z
Duration: 50 min
Description: Booty Bulk | gym

Intensity: 🔥🔥🔥
Equipment: gym equipment

- Place your upper back on the edge of the leg extension
- Bring your hips up engaging your glutes

Elevated Hip Thrusts

8 reps each leg
- Place your upper back on the leg extension machine
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Elevated Single Leg Hip Thrust

- Begin in a prone position with your legs off the leg extension machine
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse Hyperextensions

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated Hamstring Curl

10 reps each leg
- Hinge at the hip lean forward 
- Keep your leg that will remain in the floor slightly bent and position to kick with the other leg
- Extend your leg back engaging your glutes and hamstrings

Weighed Kickbacks

8 reps each leg
- Place foot higher on the platform with your body at a side angle to target the outer glutes
- Keeping your body flat against the seat
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Single Leg Press (glute focused)

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg Press (glute focused)

8 reps each side
- Begin with a dumbbell in each hand
- 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 with your body slightly forward to target your glutes

DB Bulgarian Split Squats

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Ana 

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

Nohemi

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

Diedra

Emily

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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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