Name: Playbook - Maria Teixeira - W3/D1 Booty + Core
Uploaded: 2024-05-01T22:25:06.755Z
Duration: 35 min
Description: W3/D1 Booty + Core

Equipment: Booty bands or bodyweight depending on your fitness level.

I’m using my resistance bands, HERA, which come in the resistance ranges:
🏷 light (15-25 lbs)
🏷 medium (25-40 lbs)
🏷 heavy (40-60 lbs)
If you need to get them, go to https://www.bestshapebymaria.com/hera
____________________

GLUTE ACTIVATION
▫️Rocking Banded Abduction
▫️Bodyweight Kneeling Glute Kickback
▫️Bodyweight Glute Bridge
▫️Bodyweight Seated Abductions
GLUTES
▫️Banded Table Top Hip Thrust
▫️Banded Table Top Hip Thrust Abduction
▫️Banded Good Morning Kickback
▫️Banded Sway Squat
▫️Banded Reverse Lunge Hold with Knee Drive
▫️Banded Squat Kickback
WAIST
▫️Modified V Sit Crunch
▫️Modified V Sit Leg Extension
▫️Modified V Sit Leg Extension Hold
▫️Kneeling Vacuum

Form:
• shoulder blades back
• chin tucked
• feet hip width apart with toes pointed forward
• heels planted and toes gripping the ground
• keep knees in line with toes
• abs locked in and ribs locked down

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

✨ do go through the full range of motion
✨ do keep your core tight the entire time

Rocking Banded Abduction

Complete 30 secs 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

Bodyweight Kneeling Glute Kickback

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 arch your back
❌ 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

Form:
• shoulder blades back
• chin tucked
• feet hip width apart with toes pointed forward
• heels planted and toes gripping the ground
• keep knees in line with toes
• abs engaged and ribs locked down

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

✨ do focus on only using your outer glutes
✨ do keep your hips locked in place pointing straight forward to isolate your glutes
✨ do keep your core tight the entire time

Banded Seated Abductions

Glute Activation

12-16 reps depending on fitness level

Advanced: medium-heavy booty band
Beginner: light booty band or bodyweight

Form:
• shoulder blades back, chin tucked
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground
• 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 Table Top Hip Thrust

12-16 reps depending on fitness level

Advanced: medium-heavy booty band
Beginner: light booty band or bodyweight

Form:
• shoulder blades back, chin tucked
• feet hip width apart with toes pointed forward, heels planted and toes gripping the ground
• 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 focus on only using your outer glutes when abducting
✨ do keep your core tight the entire time to protect your spine

Banded Table Top Hip Thrust Abduction

Both kickbacks paired with 2 good mornings count as 1 rep

12-16 reps depending on fitness level

Advanced: light-medium booty band
Beginner: light booty band or bodyweight

Form:
• Toes and knees pointing forward, hip width apart
• Good posture, neutral spine, and lock in
everything from your hips up
• Focus on driving your hips back
• Keep your feet planted, toes gripping the floor and driving through your heels
• keep your neck aligned to your back
• extend your leg back as far as you can for the kickback as you squeeze your glutes

* If needed use a wall for balance

❌ don't round or arch your back
❌ don't keep lowering any further once your hips stop moving back or your back will take on the load

✨ do think about using your glutes & hamstrings
✨ do slow down the movement

Banded Good Morning Kickback

Complete reps on each side

12-16 reps depending on fitness level

Advanced: light-medium booty band
Beginner: light booty band or bodyweight 

Form:
• 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

Complete reps on each side

12-16 reps depending on fitness level

Advanced: light-medium booty band
Beginner: light booty band or bodyweight

Form:
• 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
• drive leg up towards your chest as you squeeze your abs

* If needed use a wall 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 Hold with Knee Drive

Each Squat with 2 side kicks count as 1 rep

12-16 reps depending on fitness level

Advanced: light-medium booty band
Beginner: light booty band or bodyweight

Form:
• 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

Form:
• arms by your side behind you and shoulder blades back
• keep your spine neutral
• drive your knees into your chest and squeeze your core
• extend back out slowly

❌ don’t bounce or jerk yourself up
❌ don't rest your feet on the ground or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (exhale as you tuck, inhale as you extend)

Modified V Sit Crunch

Form:
• arms by your side behind you and shoulder blades back
• keep your spine neutral
• drive your legs up and squeeze your core
• lower back down slowly

❌ don’t bounce or jerk yourself up
❌ don't rest your feet on the ground or you'll lose tension in your core

✨ do move slowly using your core to control the movement
✨ do breathe through the movements (inhale as you tuck, exhale as you extend)

Modified V Sit Leg Extension

Form:
• arms by your side behind you and shoulder blades back
• keep your spine neutral
• drive your legs up and squeeze your core

❌ don’t bounce or jerk yourself up
❌ don't round your back

✨ do use your core to control the hold
✨ do breathe through the movements (inhale and exhale)

Modified V Sit Leg Extension Hold

Form:
• take a deep breath in
• exhale all the air out of your lungs
• expand your chest and bring your stomach is as much as possible
• hold for time
• breathe in and out slowly as you hold your stomach muscles in

❌ don’t hold your breathe
❌ don't pump your stomach 

✨ do contract your abdominal muscles
✨ continue to breathe normally but slowly as you hold your belly in

Kneeling Vacuum

W3/D1 Booty + Core

Ixchel

Leene Hidamar

Karla

Booty + Waist Challenge Guide

Perfect!! My lower body is on fire ❤️‍🔥

Carmen Mohammed

I didn’t like the exercises that included table exercises while hold on your hands.💓

Παναγιωτα

W1/D1 Booty + Core

lia hoff

2nd day, loving the whole app of Maria ♥️♥️♥️ Very user friendly and direct. Very worth it ✨ Thank you so much for doing these to help people! Sending love from 🇵🇭🙌

Charla

Jacey

W1/D2 Booty + Core

Sarah

My ass burned after the wall hip thrusts!

Kayla

Hanan

W1/D3 Booty + Core

Week 2 Guide

Used a heavier band this morning. 👏🏽👏🏽

Syndessa

Yomaira

Amazing!!! Felt like I ran 3 miles non-stop

Donna

W2/D1 Booty + Core

this was harder than the first week forsure

Kelly

W2/D2 Booty + Core

W2/D3 Booty + Core

Week 3 Guide

W3/D2 Booty + Core

went up a notch for the bands and  damn i am DEAD

Finished 3 week booth and waist! I will definitely keep my subscription for other programs! Totally worth it. No sweat no butt!

What a great challenge!! Feeling great after these 3 weeks. 😊

W3/D1 Booty + Core

More workouts from Maria Teixeira