Name: Playbook - Maria Teixeira - Booty Exercise | short band
Uploaded: 2024-05-16T20:44:36.516Z
Duration: 25 min
Description: Booty Exercise | short band

IsisDupuy

Alexandra Garcia

Intensity: 🔥🔥
Equipment: short resistance band

https://www.bestshapebymaria.com/hera

Complete reps on each side

F O R M
• place hands right under your shoulders and knees directly under your hips
• keep your core engaged and flat back
• drive your knee directly out to the side, resisting against the band
• when your knee is roughly leveled with your hip, drive it back into a straight leg kickback and squeeze your glute
• bring your leg back roughly leveled with your hip and lower back down with control

❌ do not let your weight or hips shift too much to one side as you elevate your knee
❌ do not arch your back

✨ do go through the full range of motion
✨ do focus on your glutes

Dynamic Fire Hydrant (band)

Total reps include both sides

F O R M
• hands directly under your shoulders and your knees directly under your hips
• neutral spine and abs engaged
• try to keep your body in a straight line
• knees not on the ground
• kick your leg straight back and up driving up through your glute

❌ don’t arch your back

✨ do keep hands on the ground for stability
✨ do focus on your hamstrings and glutes

Bear Hold Kickback (band)

Complete reps on each side

F O R M
• knees bent in a 90 degree angle
• try to keep your body in a straight line
• spine neutral & engaged core
• kick your leg straight back and up driving up through your glute

❌ don’t arch your back

✨ do keep hands on the ground for stability
✨ do focus on your hamstrings and glutes

Straight Leg Donkey Kickback (band)

Complete on each side

F O R M
• knees bent in a 90 degree angle
• try to keep your body in a straight line
• spine neutral & engaged core
• kick your leg straight back and up driving up through your glute
• pulse slightly up and down

❌ don’t arch your back

✨ do keep hands on the ground for stability
✨ do focus on your hamstrings and glutes

Straight Leg Donkey Kickback Pulses (band)

Straight Leg Donkey Kickback Superset

Complete reps on each side

F O R M
• knees bent in a 90 degree angle
• try to keep your body in a straight line
• spine neutral and engaged abs
• kick your leg back and up driving up through your glute

❌ don’t arch your back

✨ do keep hands on the ground for stability
✨ do focus on your hamstrings and glutes

Donkey Kickback (band)

Complete on each side

F O R M
• knees bent in a 90 degree angle
• try to keep your body in a straight line
• spine neutral and engaged abs
• kick your leg back and up driving up through your glute
• pulse slightly up and down

❌ don’t arch your back

✨ do keep hands on the ground for stability
✨ do focus on your hamstrings and glutes

Donkey Kickback Pulses (band)

Donkey Kickback Superset

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