Name: Playbook - Maria Teixeira - W3/D1 Deep Booty Sculpt
Uploaded: 2024-05-01T22:25:06.116Z
Duration: 22 min
Description: W3/D1 Deep Booty Sculpt

Ana 

Ghadeer

IsisDupuy

Do 1 round of all the exercises on one leg. Take a 1 minute rest and do another round on the other leg. Do the finisher at the end, 1 round each leg.

- T H E  R O U T I N E -
▫️Donkey Kickbacks
▫️Donkey Kickback Pulses
▫️Donkey Straight Kickbacks
▫️Donkey Straight Kickback Lifts
▫️Donkey Straight Kickback Pulses
▫️Rainbow Taps
▫️Donkey Cross to Straight Kickbacks
▫️Donkey Straight Kickback Lifts (slightly out)
▫️Donkey Straight Kickback Circles (both ways 10 sec each)
▫️Elevated Leg Clam (on elbow)
+ modification
▫️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)

F I N I S H E R
▫️Fire Hydrant
▫️Fire Hydrant Pulses

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
• knees bent in a 90 degree angle
• keep your body in a straight line
• spine neutral and engaged abs
• kick your leg back and up driving up through your glute

❌don’t arch your back

✨keep hands on the ground for stability
✨focus on your hamstrings and glutes

Donkey Kickbacks

F O R M
• knees bent in a 90 degree angle
• keep your body in a straight line
• spine neutral and engaged abs
• kick your leg back and up driving up through your glute
• pulse up and down

❌don’t arch your back

✨keep hands on the ground for stability
✨focus on your hamstrings and glutes

Donkey Kickback Pulses

F O R M
• knees bent in a 90 degree angle
• keep your body 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

✨keep hands on the ground for stability
✨focus on your hamstrings and glutes

Donkey Straight Kickbacks

Donkey Straight Kickback Lifts

F O R M
• knees bent in a 90 degree angle
• keep your body in a straight line
• spine neutral and engaged abs
• kick your leg straight back and up driving up through your glute
• pulse up and down

❌don’t arch your back

✨keep hands on the ground for stability
✨focus on your hamstrings and glutes

Donkey Straight Kickback 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
• knees bent in a 90 degree angle
• keep your body in a straight line
• spine neutral and engaged abs
• cross your leg over the other and kick your leg straight back and up driving through your glute

❌don’t arch your back
❌don’t rest your knee on the floor

✨keep hands on the ground for stability
✨focus on your hamstrings and glutes

Donkey Cross to Straight Kickbacks

F O R M
• knees bent in a 90 degree angle
• keep your body in a straight line
• spine neutral and engaged abs
• kick your leg straight back, slightly out, and up driving up through your glute

❌don’t arch your back

✨keep hands on the ground for stability
✨focus on your hamstrings and glutes

Donkey Straight Kickback Lifts (slightly out)

Circle both ways, 10 seconds each way

F O R M
• knees bent in a 90 degree angle
• keep your body 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

✨keep hands on the ground for stability
✨focus on your hamstrings and glutes

Donkey Straight Kickback Circles

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)

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)

Deep Booty Sculpt

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

Booty Sculpt 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

W3/D1 Deep 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!

W3/D1 Deep Booty Sculpt

Community

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