Name: Playbook - Maria Teixeira - W1/D1 Deep Booty Sculpt
Uploaded: 2024-05-01T22:25:06.059Z
Duration: 22 min
Description: W1/D1 Deep Booty Sculpt

Hey, I think for the first time it’s quite good🙈❤️

Oksana

This was tough!! But i did it! Im so happyyy

Frances

I did this with Bands and my flutes where on fire 🔥🔥

Codie Heasty

Ilaria

Dilan

A little hard, being I’m just starting out again after being diagnosed with an autoimmune disease. I had to stop a couple times but I know my strength will grow with each workout!! 😊

Lydia

Adrean

Ashley 

Ana 

This is great for vacation! Still challenging!

Sasha

Shelby

IsisDupuy

First time doing it and wow, this really pushes the glutes! 👌

Magda

Heather 

Perfect for when you’re in a crunch for time.

Emily

Jessica Bonanno

Ooo boy, these ones with no break get to me 😮‍💨

Kait

Naomi octaviana

Nice! I feel my Booty right now! BURNING 🔥

Marina

Kathryn

Cheyenne

Leti

Sonja

Definitely a good work out 😮‍💨 I’m feeling it 10/10

Alondra

Loved this workout, I am looking forward to completing this program before I become pregnant, coz I suffer from severe morning sickness❤️❤️

Emina

My booty is burning! Really love the timer to keep me on track.

Darby

Loved it ! Very good challenge level, good for luteal phase before period ! Thank you 🤗

Imelda

I wasn’t expecting for it to really push me but it did 😭😭 my little legs were shakin

Jennifer

Adilene

Julie

Hannah

Alyssa

Sheena

Xaira

Omg my a$$ is on fire. Grow bby booty grow!

Jackie

Oh. My. Lord. Hated doing it but love the results!

Emma

Great for my first time! Video was helpful to spot my mistake.

Aisyah

Great workout to begin with. Loved the burn, loved the reps and set, love the feeling!

Rachel

Estephanie

Aylin

Challenging but worth it! I feel the burn!

TrucLinh

Do 1 round of all the exercises on one leg. Take a 1 minute rest and do another round on the other leg. Do the finisher at the end, 1 round each leg.

- T H E  R O U T I N E -
▫️Donkey Kickbacks
▫️Donkey Kickback Pulses
▫️Donkey Straight Kickbacks
▫️Donkey Straight Kickback Lifts
▫️Donkey Straight Kickback Pulses
▫️Rainbow Taps
▫️Donkey Cross to Straight Kickbacks
▫️Donkey Straight Kickback Lifts (slightly out)
▫️Donkey Straight Kickback Circles (both ways 10 sec each)
▫️Elevated Leg Clam (on elbow)
+ modification
▫️Single Extended Leg Lifts (on elbow)
▫️Single Extended Leg Knee to Elbow Extensions (on elbow)
▫️Single Extended Leg Circles (on elbow) (both ways 10 sec each)

F I N I S H E R
▫️Fire Hydrant
▫️Fire Hydrant Pulses

C O O L  D O W N  S T R E T C H
▫️Child Pose
▫️Windshield Wipers
▫️Sitting Twist Glute Stretch
▫️Half Pigeon Pose

F O R M
• knees bent in a 90 degree angle
• 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

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

Donkey Kickbacks

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

❌don’t arch your back

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

Donkey Kickback Pulses

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

❌don’t arch your back

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

Donkey Straight Kickbacks

Donkey Straight Kickback Lifts

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

❌don’t arch your back

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

Donkey Straight Kickback Pulses

F O R M
• knees bent in a 90 degree angle
• keep your body in a straight line
• spine neutral and engaged abs
• extend leg straight back and up, move from one side to the other driving through your glute

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

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

Rainbow Taps

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

❌don’t arch your back
❌don’t rest your knee on the floor

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

Donkey Cross to Straight Kickbacks

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

❌don’t arch your back

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

Donkey Straight Kickback Lifts (slightly out)

Circle both ways, 10 seconds each way

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

❌don’t arch your back

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

Donkey Straight Kickback Circles

F O R M
• elbow below shoulder
• knee bent in a 90 degree angle
• keep your body in a straight line with hips forward
• engage your core
• elevated feet and heels stacked
• focus on lifting your top leg by using your outer glute

❌don't let your hips fall forward or rock backwards
❌don’t rest your body weight on your arms

✨focus on only using your outer glutes
✨keep your hips locked in place pointing straight forward to isolate your glutes
✨use your core to hold your form

Elevated Leg Clam On Elbow (+ modification)

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
• kick your leg straight back and up driving up 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

✨focus on only using your glutes
✨keep your hips locked in place to isolate your glutes
✨use your core to hold your form

Single Extended Leg Lifts (on elbow)

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
• kick your leg straight back and up driving up through your glute
• keep your leg lifted up and bring it into your elbow

❌don’t arch your back
❌don’t lower your leg down
❌don’t rest your body weight on your arm

✨focus on only using your glutes
✨keep your hips locked in place to isolate your glutes
✨use your core to hold your form

Single Extended Leg Knee to Elbow Extensions (on elbow)

Circle both ways, 10 seconds each way

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
• kick your leg straight back and up driving up through your glute

❌don’t arch your back
❌don’t lower your leg down
❌don’t rest your body weight on your arm

✨focus on only using your glutes
✨keep your hips locked in place to isolate your glutes
✨use your core to hold your form

Single Extended Leg Circles (on elbow)

Deep Booty Sculpt

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 up to the side driving up through your glute

❌don’t arch your back

✨keep hands on the ground for stability
✨focus on only using your outer glutes
✨keep your hips locked in place pointing straight forward to isolate your glutes

Fire Hydrants

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 up to the side driving up through your glute as you pulse

❌don’t arch your back

✨keep hands on the ground for stability
✨focus on only using your outer glutes
✨keep your hips locked in place pointing straight forward to isolate your glutes

Fire Hydrant Pulses

Booty Sculpt Finisher

Child Pose

F O R M
• place both legs forward shoulder width apart bent at a 90 degree angle
• neutral spine
• keep hips squared and facing forward

✨place your hands on the floor for stability

Windshield Wipers

Complete on each side

F O R M
• bring your leg over the other leg
• press leg onto your chest
• twist body to the opposite side
• hold stretch

Sitting Twist Glute Stretch

Complete on each side

F O R M
• fold one leg forward, extend the other back
• keep hips leveled and stacked directly over legs
• hinge hips and lean forward over front leg
• hold stretch

Half Pigeon Pose

Cool Down Stretch

W1/D1 Deep Booty Sculpt

Ainda não comecei nos treino, mas eu já estou amando todo o conteúdo e o que ele está prometendo! Sinto que não irei me arrepender. Obrigada Maria.

Mirela Rocha

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Lizmarie

W1/D2 Glute Bridge Sculpt

Well, side glute must be my weak point 😂

W1/D3 Side Booty Sculpt

Took a few days off, and this was a great one to kick me in the butt and keep it going!

W1/D1 Deep Booty Sculpt

Community

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