Name: Playbook - Maria Teixeira - W1/D3 Booty Burn
Uploaded: 2024-05-01T22:25:06.052Z
Duration: 50 min
Description: W1/D3 Booty Burn

IsisDupuy

Tiffany

Awesome work out! Felt the burn in every move. My toddler even held my hand while doing the lunges and banded walks.

Emily

My glutes are on fire 🔥 in the best way ! I feel alive !!

Alexandra Garcia

Jazmine

Maria

those sidesteps are sneaky they start off feeling easy then towards the end I was crumbling haha! Loved it !

Lori

Definitely am going to be the good kind of sore tomorrow!

Judith

Day 3 is another glute focused lower body day!

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

Form:
• 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

Form:
• 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

F O R M
• shoulder blades back flat on the ground
• feet hip width apart with toes pointed forward, heels planted and toes gripping the wall
• 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 Wall Hip Thrust

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• keep knees in line with toes
• spine neutral and abs are engaged
• drive hips back and knees forward
• lean slightly forward

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

✨ do focus on only using your outer glutes
✨ do keep your torso leaned forward to isolate your glutes
✨ do keep your core tight the entire time

Banded Squat Down Abductions

F O R M
• wide stance with toes pointed forward
• heels planted & toes gripping the ground
• spine neutral & engaged abs
• drive hips back and knees forward as you shift from side to side
• drive through your heel

❌ don't let your knees cave in or fall out
❌ don’t round your back

✨ do focus on your quads, glutes, abductors and adductors
✨ do slow down to protect your joints

Banded Sway Squats

Each Squat with 2 side kicks count as 1 rep

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs are engaged
• drive hips back and knees forward
• kick to the side

❌ don't let your back round at the bottom of the squat
❌ don't squeeze your butt and tilt your pelvis forward at the top

✨ do slow down and control your body
✨ do focus on your glutes and quads

Banded Squat with Side Kick

Complete reps on each side

F O R M
• Toes and knees pointing forward
• Good posture, neutral spine, and lock in
everything from your hips up
• Focus on driving through the leg that is forward
• Keep your front foot planted, driving through your heel and gripping the floor with your toes for balance

❌ 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 Reverse Lunge

Complete reps on each side

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
• drive to the side with the leading leg
• flex your legs and glutes for stability

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

✨ do think about pushing out and away with the leading leg
✨ do keep tension in your glutes

Banded Lateral Walk

Complete on each side

F O R M
• try to keep your body in a straight line with hips forward
• knee bent in a 90 degree angle
• engage your core
• foot with toes facing down
• focus on lifting your top leg by using your outer glute

❌ don't let your leg fall out

✨ do focus on using your outer thigh and outer glute
✨ do keep your hips locked in place pointing straight forward to isolate your glutes

Banded Side Lying Abduction

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/D3 Booty Burn

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

Carolina Rojas

W1/D1 Booty Focus

Valeria

Ana 

Awesome workout,I can definitely feel it 😂

W1/D2 Upper Body and Core

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

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/D3 Booty Burn

Community

More workouts from Maria Teixeira