Name: Playbook - Maria Teixeira - W1/D1 Booty Focus
Uploaded: 2024-05-01T22:25:06.075Z
Duration: 50 min
Description: W1/D1 Booty Focus

This was my first training session with your app! Lots of expectations

Carolina Rojas

IsisDupuy

Darleen

This was so good. I've never felt my glutes and quads so much! Resistance band training is really new for me but it feels like my new normal lol 
Thanks so much! Can't wait to develop more and more.

Meleika

I did work outs that I’ve never done before and felt the burn on parts of my glutes I’ve never worked out.. I still have to work on my postures but I felt the burn!

Veronica

Diana

Stella

Jazmine

Maria

As a beginner I found it perfectly difficult in the best way! it was a really great workout I feel so good (and so sore haha)

Lori

Loved it! Was a really great challenging workout

Monay

Welcome to Week 1 of your 2023 fitness journey! 

Whether you're just starting your fitness journey, or re-starting after a break, this challenge is for you. I have 8 weeks of challenging workouts - incorporating strength training & bodyweight, all designed specifically to help you progress at home. In these 8 weeks we will be training with a focus on our glutes whilst strengthening and toning our upper body. I even have recipes - delicious & nutritious meals designed to maximise your performance (look for the ‘RECIPES’ highlight).

I can't wait to see your progress!

Resistance Bands:
https://www.bestshapebymaria.com/hera

We will start our week with a strong lower body day focused on our glutes!

F O R M
• place one leg forward at a 90 degree angle
• place the other leg back at a 90 degree angle
• chest lifted, neutral spine
• keep hips squared and facing forward

* place your hands on the floor for stability

90/90

F O R M
• wide stance, toes pointing out
• heels and toes planted
• shoulders back, neutral spine, engaged abs
• bend at the knees and drop your hips down into a deep squat position 
• drive up towards the sky and extend your legs as much as possible

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

✨ do focus on your hips
✨ do move slowly and controlled

Sumo Squat to Stand

F O R M
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings

❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Bodyweight Glute Bridge

Complete reps on each side (30 sec each side)

F O R M
• knees bent in a 90 degree angle
• try to keep your body in a straight line
• spine neutral & lock in your core
• 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

Lower Body Activation Warm Up

Complete on each side

F O R M
• toes and knees pointing forward
• good posture, neutral spine, and lock in
everything from your hips up
• your focus is always on the leg that is forward, back leg is for stability
• keep your front foot planted, driving through your heel and gripping the floor with your toes for balance
• as you lower, allow your knee to come forward as you drive your hips back
• lean your upper body slightly forward to better target your glutes
• push up through your heel, focusing on your glutes and quads

❌ don’t let your knee cave in or fall out
❌ don’t use your back leg to drive up

✨ do think about using your glutes and quads
✨ do slow down

Banded Bulgarian Split Squat

F O R M
• shoulder blades on back, chin tucked
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground
• feet should be right below knees at the top of the thrust (if they are too far forward you'll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower
• abs locked in and ribs locked down to protect your spine
• squeeze your glutes at the top and lower
with control

❌ don't arch your back at the top
❌ don't let your knees cave in

✨ do go through the full range of motion (using a resistance you can do so with)
✨ do keep your core tight the entire time to protect your spine

Banded Table Top Hip Thrust

F O R M
• shoulder blades on back, chin tucked
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground
• feet should be right below knees at the top of the thrust (if they are too far forward you'll feel it more in your hamstrings, if they are too far back you will feel it more in your quads & knees)
• keep knees in line with toes as you drive up and lower
• abs locked in and ribs locked down to protect your spine
• squeeze your glutes at the top and lower
with control

❌ don't arch your back at the top
❌ don't let your knees cave in

✨ do go through the full range of motion (using a resistance you can do so with)
✨ do focus on only using your outer glutes when abducting
✨ do keep your core tight the entire time to protect your spine

Banded Table Top Hip Thrust Abduction

Superset

Total reps include both sides

Advanced: light-medium booty band
Beginner: light booty band

F O R M 
• knees and toes pointed forward
• lock in everything from your hips up - shoulders back, neutral spine, abs engaged
• heels and toes planted on the floor
• bend your knees slightly and lean forward with palms placed on the wall
• drive your leg back as far as you can
• flex your legs and glutes for stability

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

✨ do think about pushing back with the leading leg
✨ do keep tension in your glutes

Banded Alternating Glute Step Backs

Complete reps on each side

F O R M
• keep knees and toes pointing forward
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• push back and up with your foot, extending your leg straight back
• lower back slowly

❌ don't let your back round or arch

✨ do keep your arms/hands on the wall
✨ do focus on your hamstrings and glutes

Banded Standing Kickback

F O R M
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top
• slide heels as far down as you can
• release slowly, keeping tension in your hamstrings

Modification
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing straight
• drive hips up pushing through your heel
• squeeze glutes at the top
• bring up one leg at a time (1 glute bridge + both legs up = 1 rep)

❌ don’t arch your back
❌ don't let hips sink down at the top of the movement

✨ do keep arms/hands on the ground next to you for stability
✨ do focus on your hamstrings and glutes

Banded Glute Bridge with Heel Slide

F O R M
• begin in a prone position with your legs off the bench or chair/sofa
• spine neutral & lock in your core
• keeping your heels together and knees bent to 90 degrees
• lift legs up until parallel with your back, engage your glutes

❌ don’t let your knee cave in or fall out
❌ don’t use your back to drive up

✨ do think about using your glutes
✨ do slow down

Banded Reverse Hyperextension

F O R M
• sit like a butterfly shape with feet touching
• try to bring your legs as low as possible to the floor

❌ don't round your back

✨ do focus on your quads, inner thighs and glutes

Butterfly Stretch

Complete on both sides

F O R M
• high plank position with your hands directly under your shoulders
• shoulders back, neutral spine, engaged abs
• bring your leg all the way forward and your foot flat in the ground

❌ don't round your back

✨ do focus on your quads, hamstrings and glutes

Lunging Hip Flexor

Complete on both sides

F O R M
• shoulders back, neutral spine, engaged abs
• bring your leg to the opposite side of your body as close as possible to your chest and hold with your arms

❌ don't round your back

✨ do focus on your hamstrings and glutes

Sitting Glute Stretch

Complete on both sides

F O R M
• shoulders back, neutral spine, engaged abs
• bring your leg all the way up as far back as possible with a normal bend at the knee
• your other leg must be flat on the ground

❌ don't lift the leg that is on the ground

✨ do focus on your hamstrings and glutes

Laying Hamstring Stretch

Lower Body Static Stretch

W1/D1 Booty Focus

Valeria

Ana 

Awesome workout,I can definitely feel it 😂

W1/D2 Upper Body and Core

W1/D3 Booty Burn

W1/D4 Upper Body and Abs

I have been loving your routines but with this one I had some trouble. I think being almost 50min in the same position for all exercises is not as comfortable since you can get sore. In my case, when I wash finisheing my routine I was not feeling my legs because of course any flood was getting to them and I don’t know until when is this a good thing.

Viena

Alexandra Garcia

Nicole

W1/D5 Booty Tone

excited for week two !! Off to a good start hehe

W2/D1 Booty Focus

I can not do low high boats getting past my butt seems impossible, and there's not even a modification for this one. Sucks because I feel like I am missing out because I can not do this one (there's not even tips on how to make it easier on how to get all the way up).

Jasmine

W2/D2 Upper Body and Core

Having a great time doing these and really feel the burn! :) 🔥

Always an amazing workout , very challenging, but I keep pushing. Please keep making these workouts.😍

definitely gonna be sore after this one! Stepping it up to the next band strength was tough but worth it!

W2/D3 Booty Burn

Even when my body hurts somehow I find the energy to do these exercises.Love it🩷

W2/D4 Upper Body and Abs

W2/D5 Booty Tone

Excellent booty burner !! Loved that workout 🏋️‍♀️

W3/D1 Booty Focus

W3/D2 Upper Body and Core

W3/D3 Booty Burn

W3/D4 Upper Body and Abs

W3/D5 Booty Tone

W4/D1 Booty Focus

W4/D2 Upper Body and Core

W4/D3 Booty Burn

W4/D4 Upper Body and Abs

W4/D5 Booty Tone

this one is definitely gonna have me sore tomorrow ! love it

W5/D1 Glute Focus

W5/D2 Upper Body and Core

W5/D3 Booty Burn

W5/D4 Upper Body and Abs

cant believe that we’re already done the second to last week !

W5/D5 Booty Tone

W6/D1 Glute Focus

W6/D2 Upper Body and Core

W6/D3 Booty Burn

W6/D4 Upper Body and Abs

We did it !! Such an amazing 6 weeks the workouts were so much fun ! Cant wait to start the next one tomorrow :)

W1/D1 Booty Focus

Community

More workouts from Maria Teixeira