Name: Playbook - Maria Teixeira - W3/D3 Side Booty Sculpt
Uploaded: 2024-05-01T22:25:06.131Z
Duration: 20 min
Description: W3/D3 Side Booty Sculpt

Ana 

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

- T H E  R O U T I N E -
▫️Side Lying Fire Hydrants
▫️Side Lying Fire Hydrant Pulses
▫️Side Lying Fire Hydrant Single Leg Extensions
▫️Side Lying Fire Hydrant Single Leg Extended Pulses
▫️Side Lying Single Leg Lifts (toes to floor, heel to ceiling)
▫️Side Lying Single Leg Lift Pulses (toes to floor, heel to ceiling)
▫️Side Lying Circles (both ways 10 sec each)
▫️Side Lying Single Leg Extensions
▫️Side Lying Single Leg Forward Extensions
▫️Elevated Leg Clam (on elbow)
+ modification
▫️Elevated Leg Clam Pulses (on elbow)

F I N I S H E R
▫️Modified Side Plank Leg Lifts
▫️Modified Side Plank Leg Lift 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
• elbow below shoulder
• knees bent in a 90 degree angle
• spine neutral and engaged abs
• bring your leg up driving through your glute

❌don’t arch your back
❌don’t rest your body weight on your arms

✨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

Side Lying Fire Hydrants

F O R M
• elbow below shoulder
• knees bent in a 90 degree angle
• spine neutral and engaged abs
• bring your leg up driving through your glute as you pulse

❌don’t arch your back
❌don’t rest your body weight on your arms

✨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

Side Lying Fire Hydrant Pulses

F O R M
• elbow below shoulder
• knees bent in a 90 degree angle
• spine neutral and engaged abs
• keep your leg up driving through your glute 
• extend straight out and bring it in

❌don’t arch your back
❌don’t rest your body weight on your arms

✨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

Side Lying Single Leg Extensions (on elbow)

F O R M
• elbow below shoulder
• knees bent in a 90 degree angle
• spine neutral and engaged abs
• keep your leg up driving through your glute 
• extend straight out and pulse

❌don’t arch your back
❌don’t rest your body weight on your arms

✨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

Side Lying Single Leg Extended Pulses (on elbow)

F O R M
• knee bent at an angle
• spine neutral and engaged abs
• keep your leg up driving through your glute 
• extend straight out to lift up an down
*make sure your toes are facing the floor and your heel is going up towards the ceiling - more glute targeted*

❌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

Side Lying Single Leg Lifts (toes to floor, heel to ceiling)

F O R M
• knee bent at an angle
• spine neutral and engaged abs
• keep your leg up driving through your glute 
• extend straight out as you pulse
*make sure your toes are facing the floor and your heel is going up towards the ceiling - more glute targeted*

❌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

Side Lying Single Leg Pulses (toes to floor, heel to ceiling

Circle both ways, 10 seconds each way

F O R M
• knee bent at an angle
• spine neutral and engaged abs
• keep your leg up driving 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

Side Lying Single Leg Circles

F O R M
• knees bent at an angle
• spine neutral and engaged abs
• keep your leg up driving through your glute
• extend straight out and bring it in

❌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

Side Lying Single Leg Extensions

F O R M
• knees bent at an angle
• spine neutral and engaged abs
• keep your leg up driving through your glute
• extend leg straight out and move forward with control

❌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

Side Lying Single Leg Forward Extensions

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)

Elevated Leg Clam Pulses (on elbow)

Booty Burn

F O R M
• hand (or elbow) directly below shoulder
• spine in a neutral position, core engaged
• inner leg on floor for support
• hips locked in and flexing glutes & quads
• squeeze your core from front to back, keeping it engaged the entire time

❌don't arch your back
❌don’t rest your body weight on your arm

✨focus on only using your outer glutes
✨keep your hips locked in place pointing straight forward to isolate your glutes

Modified Side Plank Leg Lifts

Modified Side Plank Leg Pulses

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/D3 Side 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/D3 Side Booty Sculpt

Community

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