Name: Playbook - Maria Teixeira - W2/D4 BOOTY BUILDER
Uploaded: 2024-04-18T03:16:51.629Z
Duration: 50 min
Description: W2/D4 BOOTY BUILDER

Very helpful and easy to follow 💗 This helps me to continuously go to the gym and workout 🙌

Charla

Heather

Natalia

Rahima Diaz Castro

Sarah

Maghan

Spirit

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward Leg Swings

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Work both sides

Forward Lunge Stretch

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep Squats

Glute Warm Up / Mobility

- Support upper back on a bench (where your bra strap would be) and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes 1/4 down and pump back up then lower to the floor and press back up to starting 

🍑 Tip: 70% of the weight on your heels and squeeze your glutes at the top of the exercise.

1 1/4 Barbell Hip Thrusts

- Slowly lower the bar with a slight bend in your knees, hinging at the hips while keeping your back straight and shoulder blades back
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

🍑 Tip: Keep the bar very close to your body at all times

Barbell RDL

10 reps each side
- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

🍑 Tip: 70% of the weight should be on the leg that is placed forward.

Dumbbell Reverse Lunge

10 reps each side
- Place foot higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heel to press back to starting position

Single Leg Press (glute focused)

- Press up using your toes activating your calf muscles
- Lower stretching the calf muscles

Seated Calf Raise

Leg Press Superset

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral Goblet Lunge

- Use leg curl machine
- Push down quick and move up slowly

Leg Curl

20 reps each side
- Position yourself on your hands and knees 
- Keep your hips squared, back straight and core braced
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat

Banded Rainbows

- Place band just above your knees
- Keep your back straight and core braced
- Initiate the movement by abducting your legs away from each other

Seated Banded Clams

Banded Finisher

W2/D4 BOOTY BUILDER

Brooke

Kitty

Amazing!!! Super detailed explanations and fun 😁

Monica

W1/D1 GLUTE BUILDER

Taisha

Carol

I’d would have preferred that the forms is more clearly described especially exercises that should engage the Lats

Clara

W1/D2 BACK AND CORE BUILDER

Beautifully done Maria!  I love the workouts. There brutal in a great way 🔥🔥

Ariel

W1/D3 BOOTY AND CORE

The worst…in the best way possible🔥🔥🔥

Chantel

W1/D4 BOOTY BUILDER

I’m tired I’m sore I’m beat I feel sooooooo beautiful thank you Maria

Perfect to start my morning loved this one

Meerim

W1/D5 FULL UPPER BODY

That what I need after 5 days workouts 😍

W1/D6 RECOVERY YOGA

Finally joined gym and loving this guidance. Slowly getting over my gym phobia!  Great workout.

Jenn

W2/D1 GLUTE BUILDER

W2/D2 BACK AND CORE BUILDER

I Love those quick workouts, it would be so lovely if there were a few more 20/30min weight exercises with glute focus xx

W2/D3 BOOTY AND CORE

Excellent Upper Body Exercises! I recommend more biceps and triceps exercises.

W2/D5 FULL UPPER BODY

W2/D6 RECOVERY YOGA

Jessica Bonanno

Cindy

W3/D1 GLUTE BUILDER

W3/D2 BACK AND CORE BUILDER

its my first day and i dont know were to start from

W2/D4 BOOTY BUILDER

Community

More workouts from Maria Teixeira