Name: Playbook - Maria Teixeira - W1/D5 Booty Tone
Uploaded: 2024-05-01T22:25:06.059Z
Duration: 50 min
Description: W1/D5 Booty Tone

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

Do you do any type of cardio in top of these workouts?

Ashley

Last day of the week we are going strong with a lower body day! Keep up the amazing work and I will see you again next week! 👏🏻

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
• Begin in a prone position with your legs off the bench/chair/sofa
• Spine neutral & lock in your core
• Keeping your 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
• Begin in a prone position with your legs off the bench/chair/sofa
• Spine neutral & lock in your core
• Keeping your knees bent to 90 degrees, lift legs up until parallel with your back, engage your glutes as you abduct your legs out.

❌ 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 Hyper with Abduction

F O R M
• Begin in a prone position with your legs off the bench/chair/sofa
• Spine neutral & lock in your core
• Keeping your knees bent to 90 degrees, engage your glutes as you abduct your legs out.

❌ 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 Abduction

Complete on both sides

F O R M
• Begin in a prone position with your legs off the bench/chair/sofa
• Spine neutral & lock in your core
• Keeping your knees bent to 90 degrees, engage your glutes as you abduct your leg out.

❌ 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 Single Leg Abduction

F O R M
• Begin in a prone position with your legs off the bench/chair/sofa
• Spine neutral & lock in your core
• Keeping your legs extended, lift legs up until parallel with your back, engage your glutes as you flutter your legs up and down.

❌ 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 Hyper Kickback Flutters

Complete on both sides

F O R M
• Begin in a prone position with your legs off the bench/chair/sofa
• Spine neutral & lock in your core
• Keeping your knees bent to 90 degrees, engage your glutes and kickback until parallel with your back.

❌ 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 Single Leg Kickback

Complete on both sides

F O R M
• Begin in a prone position with your legs off the bench/chair/sofa
• Spine neutral & lock in your core
• Keeping your knees bent to 90 degrees, engage your glutes as you lift your leg up until parallel with your back.

❌ 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 Donkey Kickback Pumps

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/D5 Booty Tone

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

Carolina Rojas

IsisDupuy

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

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

Lori

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/D5 Booty Tone

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