Name: Playbook - Maria Teixeira - W3/D3 Booty + Core
Uploaded: 2024-05-01T22:25:06.780Z
Duration: 35 min
Description: W3/D3 Booty + Core

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

Kelly

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

Donna

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

Yomaira

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 Wall Hip Thrust
▫️Banded Lateral Steps
▫️Banded Alternating Glute Step Backs
▫️Standing Banded Kickback
▫️Banded Reverse Lunge
▫️Banded Frog Hip Thrust
WAIST
▫️Dead Bug
▫️Bird Dog Crunch
▫️Plank Dips
▫️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:
• shoulder blades back flat on the ground
• feet hip width apart with toes pointed forward, heels planted and toes gripping the wall
• 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 Wall Hip Thrust

Complete reps on each side

12-16 reps each side depending on fitness level

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

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 Steps

Complete reps on each side

12-16 reps each side depending on fitness level

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

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 with palms placed on the wall
• drive your leg back as far as you can
• flex your legs and glutes for stability
• bring back slowly

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

✨ do think about pushing back with the leading leg
✨ do keep tension in your glutes

Banded Alternating Glute Step Backs

Complete reps on each side

12-16 reps each side depending on fitness level

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

Form:
• keep knees and toes pointing forward
• heels and toes planted and gripping the floor
• spine neutral and engaged abs
• push back and up with your foot, extending your leg straight back
• lower back slowly

❌ don't let your back round or arch

✨ do keep your arms/hands on the wall
✨ do focus on your hamstrings and glutes

Standing Banded Kickback

Complete reps on each side

12-16 reps each side depending on fitness level

Advanced: medium-heavy 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

❌ 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

12-16 reps depending on fitness level 

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

Form:
• shoulder blades back, chin tucked
• legs hip width apart with feet together and pointed forward
• 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)
• 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 Frog Hip Thrust

Advanced: weighted
Beginner: bodyweight

Form:
• knees begin in a 90 degree angle, right above your hips
• arms begin right over shoulders
• begin by engaging your core
• as you extend, keep your spine in the
same position

❌ don't arch your back as you extend
❌ don't rest your hands and feet on the ground when you extend or you'll lose tension in your core
❌ don't bring your knees too far in

✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement (inhale as you extend and exhale as you come back up)

Dead Bug

Advanced: weighted
Beginner: bodyweight

Form:
• knees begin in a 90 degree angle, right above your hips
• arms begin right over shoulders
• begin by engaging your core
• as you extend, keep your spine in the
same position

❌ don't arch your back as you extend
❌ don't rest your hands and feet on the ground when you extend or you'll lose tension in your core

✨ do extend your leg in to crunch
✨ do focus on keeping your core engaged the entire time
✨ do breathe through the movement, inhale as you extend and exhale as you come back up

Bird Dog Crunch

Advanced: on elbows
Beginner: plank hold 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
• dip from side to side as low as you can

❌ 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 Dips

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/D3 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 🇵🇭🙌

W3/D3 Booty + Core

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