Name: Playbook - Maria Teixeira - Top Booty | dumbbell + short band
Uploaded: 2024-05-16T20:44:36.458Z
Duration: 50 min
Description: Top Booty | dumbbell + short band

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

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping your core tight and a flat back

Sumo Deadlifts

- Keeping your back flat (do not curve your back)
- Lower your body using your hips as low as you can to engage the glutes
- Raise your upper body up engaging your glute muscles

Glute Focused Back Extensions

10 reps each side
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips and go as low as you can to engage your glutes 
- Repeat on both sides

TIP: If you don’t have enough balance right now you can do the exercise by a wall and use 1 finger for stability. Being able to remain stable is part of the effectiveness. 

If you are a beginner you can do B Stance Single Leg RDL which requires the non-working leg to be parallel to the working leg and place the non-working leg’s foot back and on the floor on the tips of your toes.

Single Leg Deadlifts

10 reps each side
- Place your upper back on the bench right around where your bra strap would be
- Push through your heel raising your hips 
- Engage your glutes at the top
- Repeat on both sides

Single Leg Hip Thrusts

- Hinge at the hip and lean forward putting your hands on a wall or on a stable surface
- The non-working leg is soft and slightly bent
- The working leg will kick back at a side angle as far as you can
- Pause at the top of the exercise and bring it back down extending towards the front of the other leg
- Repeat on both sides

Side Kickbacks

30 reps each side
- Lie on one side, keeping your lower leg slightly bent on the ground
- Engage your core by drawing your belly button in toward your spine
- Raise your top leg without moving the rest of your body
- Hold for 2 seconds at the top
- Repeat on the other side

Lying Lateral Leg Raises

30 reps each side
- Position yourself on your hands and 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
- Repeat on both sides

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Lana

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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?

Top Booty | dumbbell + short band

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