Name: Playbook - Maria Teixeira - W2/D2 Total Booty Sculpt
Uploaded: 2024-05-01T22:25:06.109Z
Duration: 22 min
Description: W2/D2 Total Booty Sculpt

Ana 

Angela

Tiffany

Carla

Brenda Gonzalez

Yomaira

Georgia

Sasha

Kimberly

Karime

Still a bit hard for me, second week but could do split lunges now and couldn't last week. Loooove xxxxx

Do 2 rounds of all the exercises but for the single leg exercises you will do the first round on 1 leg and the second round on the other leg. Take a 1 minute rest in between the rounds. Do the finisher at the end.

- T H E  R O U T I N E -
▫️Glute Bridges (feet facing outward)
▫️Glute Bridge Hold Abductions (feet facing outward)
▫️Glute Bridges (squeeze inner thighs)
▫️Glute Bridge Frogs Pumps
▫️Fire Hydrant
▫️Fire Hydrant Pulses
▫️Rainbow Taps
▫️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)
▫️Elevated Leg Clam (on elbow)
+ modification
▫️Elevated Leg Clam Pulses (on elbow)

F I N I S H E R
▫️Prone Reverse Extensions
▫️Prone Reverse Extension Pulses
▫️Prone Reverse Alternating Leg Flutters

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
• lay on your back with fingers barely touching your heels
• keep knees and toes pointing slightly out
• drive hips up pushing through your heel
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings
• tap the glutes to the floor and lift right back up

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

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

Glute Bridges (feet outward)

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

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

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

Glute Bridge Hold Abductions (feet outward)

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 inner thighs without moving your legs at the top 
• release slowly, keeping tension in your hamstrings
• tap the glutes to the floor and lift right back up

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

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

Glute Bridges (squeeze inner thighs)

F O R M
• lay on your back with fingers barely touching your heels
• keep feet together
• drive hips up pushing through your glutes
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings
• tap the glutes to the floor and lift right back up

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

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

Glute Bridge Frog Pumps

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

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
• 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)

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)

Elevated Leg Clam Pulses (on elbow)

Total Booty Sculpt

F O R M
• lay on the floor facing down
• arms straight above your head
• keep your spine neutral and low back down
• tuck your chin
• engage your core
• bring your chest and legs off the ground squeezing your glutes

❌don’t bounce or jerk yourself up
❌don’t round your shoulders forward

✨return back down slowly keeping your core and glutes engaged the entire time
✨move slowly using your core to control the movement
✨breathe through the movement

Prone Reverse Extensions

Prone Reverse Extension Pulses

Prone Reverse Alternating Flutters

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

W2/D2 Total 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

Booty Sculpt Guide

Princess

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

Oksana

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

Frances

W1/D1 Deep Booty Sculpt

Lizmarie

Ashley 

Kait

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!

W2/D2 Total Booty Sculpt

Community

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