Name: Playbook - Maria Teixeira - W3/D2 Booty + Core
Uploaded: 2024-05-01T22:25:06.768Z
Duration: 35 min
Description: W3/D2 Booty + Core

Donna

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
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GLUTE ACTIVATION
▫️Rocking Banded Abduction
▫️Bodyweight Kneeling Glute Kickback
▫️Bodyweight Glute Bridge
▫️Bodyweight Seated Abductions
GLUTES
▫️Banded Glute Bridge
▫️Single Leg Banded Glute Bridge
▫️Banded Glute Bridge with Heel Slide
▫️Single Leg Glute Bridge Abduction
▫️Banded Lateral Walk
▫️ Banded Squat Down Abductions
WAIST
▫️Banded Plank Kickback into Plank Jack
▫️Reverse Plank Variation
▫️Plank 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 Donkey 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:
• 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

Banded Glute Bridge

Complete reps on both sides

12-16 reps depending on fitness level

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

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

Single Leg Banded Glute Bridge

Advanced: heel slide
Beginner: modification

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
• slide heels as far down as you can
• release slowly, keeping tension in your hamstrings

Modification
• 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
• bring up one leg at a time (1 glute bridge + both legs up = 1 rep)

❌ 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

Banded Glute Bridge with Heel Slide

Complete reps on both sides

12-16 reps depending on fitness level

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

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
• bring one leg up aligned yo your other leg and push out as far as you can
• 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

Single Leg Glute Bridge Abduction

Complete reps on each side

12-16 reps depending on fitness level

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

Form:
• knees and toes pointed forward
• lock in everything from your hips up - shoulders back, neutral spine, abs engaged
• heels and toes planted on the floor
• bend your knees slightly and lean forward
• drive to the side with the leading leg
• flex your legs and glutes for stability

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

✨ do think about pushing out and away with the leading leg
✨ do keep tension in your glutes

Banded Lateral Walk

Advanced: medium-heavy 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
• keep knees in line with toes
• spine neutral and abs are engaged
• drive hips back and knees forward
• lean slightly forward

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

✨ do focus on only using your outer glutes
✨ do keep your torso leaned forward to isolate your glutes
✨ do keep your core tight the entire time

Banded Squat Down Abductions

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

Form:
• hands directly below shoulders
• spine in a neutral position
• feet hip width apart
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it flexed the entire time

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ do keep breathing
✨ do shift your body slightly forward over your elbows/hands for better core activation

Banded Plank Kickback into Plank Jack

Form:
• hands directly below shoulders
• spine in a neutral position
• feet hip width apart
• drive hips up using your core
• squeeze your core from front to back, keeping it flexed the entire time
• drive your knees into your chest 
• extend back out slowly

❌ don't arch your back or lower your hips
❌ don't use your whole body to drive your knees

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

Reverse Plank Variation

Hold for time: 20-60 seconds depending on
fitness level

Advanced: on elbows
Beginner: modification on hands

Form:
• elbows (or hands if using modification) directly below shoulders
• spine in a neutral position
• feet hip width apart
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it flexed the entire time

❌ don't arch your back or lift your hips in the air
❌ don't look up

✨ do keep breathing and squeeze your core tighter every time you breathe out
✨ do shift your body slightly forward over your elbows/hands for better core activation

Plank

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/D2 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

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/D1 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/D2 Booty + Core

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