Name: Playbook - Maria Teixeira - Pilates: Intense Booty Blast | short band
Uploaded: 2024-04-19T15:23:07.228Z
Duration: 12 min
Description: Pilates: Intense Booty Blast | short band

Jessica Bonanno

Intensity: 🔥🔥🔥
Equipment: resistance band
(can be done without a band)

*Do an entire round of all the exercises without rest on one leg and then do the same for the other side. Finish your workout with the Plié Squat Finisher.

F O R M
• start at all fours with a neutral spine and engaged core
• press your arms into the ground, don’t sag between the shoulder blades
• inhale, tilt your pelvis under to stick your tailbone up while your belly button drops
• exhale, tuck your tail bone to flex your spine and create a ‘c’ curve shape
• continue working through using your breath to help stay connected to the body

Cat Cow

Complete on each side

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

❌ don’t arch your back
❌ don’t swing leg up

✨ squeeze your glute to keep tension at the top
✨ focus on your hamstring and glute

Donkey Kickback (band)

Complete on each side

F O R M
• knees bent in a 90 degree angle
• keep your body in a straight line
• spine neutral and engaged abs
• bring your leg back and up with control driving up through your glute
• pulse up at the top with control

❌ don’t arch your back

✨ squeeze your glute to keep tension at the top
✨ focus on your hamstring and glute

Donkey Kickback Pulse (band)

Complete on each side

F O R M
• knees bent in a 90 degree angle
• keep your body in a straight line
• spine neutral and engaged abs
• bring your leg back and up with control driving up through your glute
• point your foot to extend your leg
• flex your foot to curl towards your glutes

❌ don’t arch your back
❌ don’t swing leg up

✨ squeeze your glute to keep tension at the top
✨ focus on your hamstring and glute

Donkey Leg Curl (band)

Complete on each side

F O R M
• knees bent in a 90 degree angle
• keep your body in a straight line
• spine neutral and engaged abs
• bring your leg straight back and up with control driving up through your glute
• pulse up at the top with control

❌ don’t arch your back
❌ don’t swing leg up

✨ squeeze your glute to keep tension at the top
✨ focus on your hamstring and glute

Donkey Straight Kickback Pulse (band)

Complete on each side

F O R M
• elbow below shoulder
• knee bent in a 90 degree angle
• keep your body slightly sideways and in a straight line
• spine neutral and engaged abs
• drive your leg straight back and forward through your glute

❌ don’t arch your back
❌ don’t rest your foot on the floor
❌ don’t rest your body weight on your arm

✨ keep your hips locked in place to isolate your glutes
✨ use your core to hold your form

Forearm Leg Rainbow

Complete on each side

F O R M
• elbow below shoulder
• knee bent in a 90 degree angle
• keep your body slightly sideways and in a straight line
• spine neutral and engaged abs
• drive your leg straight forward through your glute and pulse

❌ don’t arch your back
❌ don’t rest your foot on the floor
❌ don’t rest your body weight on your arm

✨ keep your hips locked in place to isolate your glutes
✨ use your core to hold your form

Forearm Forward Extended Leg Pulse

Complete on each side

F O R M
• elbow below shoulder
• knee bent in a 90 degree angle
• keep your body slightly sideways and in a straight line
• spine neutral and engaged abs
• drive your leg straight back and up through your glute and pulse

❌ don’t arch your back
❌ don’t rest your foot on the floor
❌ don’t rest your body weight on your arm

✨ keep your hips locked in place to isolate your glutes
✨ use your core to hold your form

Forearm Extended Leg Pulse

F O R M
• feet wider than shoulders, toes pointing out
• shoulders back, neutral spine, engaged abs
• drive knees out toward toes as you lower

❌ don't let your knees cave in
❌ don't round your back

✨ focus on your quads, inner thighs and glutes
✨ move slowly and controlled

Plié Squat Half Rep

F O R M
• feet wider than shoulders, toes pointing out, heel lifted
• shoulders back, neutral spine, engaged abs
• drive knees out toward toes as you lower

❌ don't let your knees cave in
❌ don't round your back

✨ focus on your quads, inner thighs and glutes
✨ move slowly and controlled

Plié Squat Half Rep (right foot lifted)

Plié Squat Half Rep (left foot lifted)

F O R M
• feet wider than shoulders, toes pointing out, heels lifted
• shoulders back, neutral spine, engaged abs
• drive knees out toward toes as you lower and hold

❌ don't let your knees cave in
❌ don't round your back

✨ focus on your quads, inner thighs and glutes
✨ move slowly and controlled

Plié Squat Hold on Toes

Plié Squat Finisher

Pilates: Intense Booty Blast | short band

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Rep this workout 3x if you really love yourself 😂 😭

Kait

Ashley 

I finally am putting this into good use. Now that I found my yoga mat and I got Charlotte to do it with me. It was really difficult for me because of my massive weight gain as well as my back injury that I’ve had for such a long time from my car accident every time my back is aggravated, I can’t really do strenuous workouts, but I tried my best, and I definitely felt the burn. 🔥

Yuleisy

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IsisDupuy

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Under Glute Finisher | bodyweight

Huge difference in my side glute from this finisher!

Side Glute Finisher | bodyweight

Heather 

Upper Glute Finisher | bodyweight

Body Weight Booty | bodyweight

Easy to get motivated and started with this workout, and then the burn set in haha 😅

Loved this workout, my lower back is very sensitive and this helped me relieve some of the pain... ❤️

Jannette

Standing Abs + Core | bodyweight

Definitely harder than what it sounds. My arms are on fire.

Alexandra Garcia

Back Triple Set | body weight or dumbbell

Woo hoo!! Damn good Booty finish up workout 🏋️‍♀️

Glute Finisher | short band

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Fantastic 🏋️‍♀️ workout !! Would love if you could show some wall Pilate workout routines.

Pilates: Intense Booty Blast | short band

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