Name: Playbook - Maria Teixeira - W4/D1 Complete Booty Sculpt
Uploaded: 2024-05-01T22:25:06.138Z
Duration: 22 min
Description: W4/D1 Complete Booty Sculpt

Ana 

Do 2 rounds of all the exercises but for the single leg exercises you will do the first round on 1 leg and the second round on the other leg. Take a 1 minute rest in between the rounds. Do the finisher at the end.

T H E  R O U T I N E 
▫️Donkey Straight Kickbacks
▫️Donkey Straight Kickback Lifts
▫️Donkey Straight Kickback Pulses
▫️Donkey Straight Kickback Lifts (slightly out)
▫️Glute Bridges
▫️Glute Bridge Pulses
▫️Glute Bridge Abductions
▫️Glute Bridge Hold Abductions
▫️Single Leg Glute Bridges (lift up toes)
▫️Single Leg Glute Bridge Pulses
▫️Side Lying Single Leg Lifts (toes to floor, heel to ceiling)
▫️Side Lying Single Leg Pulses (toes to floor, heel to ceiling)
▫️Elevated Leg Clam (on elbow)
+ modification
▫️Elevated Leg Clam Pulses (on elbow)

F I N I S H E R
▫️Squat Hold Abductions
▫️Squat 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 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
• 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)

F O R M
• 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
• tap the glutes to the floor and lift right back up

❌don’t arch your back
❌don't let hips sink down at the top of the movement

✨keep arms on the ground next to you for stability
✨focus on your hamstrings and glutes

Glute Bridges

F O R M
• 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
• keep tension in your hamstrings as you pulse

❌don’t arch your back
❌don't let hips sink down at the top of the movement

✨keep arms on the ground next to you for stability
✨focus on your hamstrings and glutes

Glute Bridge Pulses

F O R M
• 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
• abduct your legs in and out slowly, keeping tension in your hamstrings

❌don’t arch your back
❌don't let hips sink down at the top of the movement

✨keep arms on the ground next to you for stability
✨focus on your hamstrings and glutes

Glute Bridge Abductions

Glute Bridge Hold Abductions

F O R M
• lay on your back with fingers barely touching your heels
• keep knee and toes pointing straight, lift one leg up
• drive hips up pushing through your heel
• squeeze glutes at the top
• release slowly, keeping tension in your hamstrings
• tap the glutes to the floor and lift right back up

❌don’t arch your back
❌don't let hips sink down at the top of the movement

✨keep arms on the ground next to you for stability
✨focus on your hamstrings and glutes

Single Leg Glute Bridges (lift toes)

F O R M
• lay on your back with fingers barely touching your heels
• keep knee and toes pointing straight, lift one leg up
• drive hips up pushing through your heel
• squeeze glutes at the top
• keep tension in your hamstrings as you pulse

❌don’t arch your back
❌don't let hips sink down at the top of the movement

✨keep arms on the ground next to you for stability
✨focus on your hamstrings and glutes

Single Leg Glute Bridge Pulses

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

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)

Complete Booty Sculpt

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs engaged
• drive hips back and knees forward
• push out driving through your glutes

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

✨slow down and control your body
✨focus on your glutes and quads

Squat Hold Abductions

F O R M
• feet slightly wider than hip width and toes slightly pointed out
• heels and toes planted and gripping the floor
• spine neutral and abs engaged
• drive hips back and knees forward
• pulse slightly up and down

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

✨slow down and control your body
✨focus on your glutes and quads

Squat 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

W4/D1 Complete 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!

W4/D1 Complete Booty Sculpt

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