Name: Playbook - Maria Teixeira - W8/D3 Booty Sculpt
Uploaded: 2024-05-01T22:25:06.163Z
Duration: 45 min
Description: W8/D3 Booty Sculpt

Heather 

Alina

LOWER BODY WARM UP
- Deep Lunges with Thoracic Rotation 2 x 45 sec
- Sumo Squat to Stand 2 x 45 sec
- Quadruped Adductor Rock Backs 1x 45 secs | each side
- Banded Glute Bridges 2 x 45 sec

THE ROUTINE

Superset 1
- Banded Glute Bridge 3 x 30 sec
- Banded Glute Bridge with Abduction 3 x 30 sec

Superset 2
- DB Bulgarian Split Squat 3 x 30 sec | each side
- DB Reverse Lunges 3 x 30 sec

Superset 3
- Banded Seated with Abduction 3 x 30 sec
- DB Goblet Squat 3 x 30 sec

Superset 4
- DB Curtesy Squat 3 x 30 sec | each side
- Curtesy Squat Pumps 3 x 20 sec | each side

Finisher
- Banded Jump Squats In and Out 2 x 20 sec
- Banded Wall Sit Side Taps 2 x 20 sec

- Enter a high plank position .
- Keep your core braced.
- Bring your leg forward until your knee is by your armpit.
- Gently lift your hand from the floor and reach your arm up towards the sky, fully extended.
- Pause in this position and then return to the start position.

Deep Lunges with Thoracic Rotation

- Stand with your feet slightly wider than hip width apart with your toes pointed out. - Keeping your core braced, bend at the knees and drop your hips down
into a deep squat position. 
- Gripping the end of each foot with your hands, using your arms to drive out
against your hips and knees and opening them into a deeper stretch. 
- Inhale as you do so. 
- Remember to keep your chest lifted and your spine extended at the bottom of the squat. 
- Your heels should remain in contact with the floor. 
- Exhale and look directly between your legs as you drive your back up towards the sky and extend your legs as much as possible.
- Maintain a firm grip of your feet whilst you do so.
- Pause at the top then repeat.

Sumo Squat to Stand

45 seconds each side
- Come into an all fours position on an exercise mat with your hands directly under shoulders and your knees directly under hips.
- Tuck the toes of your right foot under, so you're resting on the ball of your
foot. 
- Extend the other leg directly out to the side, so your left foot is parallel to your hips with the sole of that foot firmly on the ground. 
- Gently pushing from your arms, slowly rock your hips back. 
- Then proceed to slowly drive your hips forward, bringing your shoulders over the front of your hands. 
- Repeat, changing to the other side.

Quadruped Adductor Rock Backs

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute Bridge

Lower Body Warm Up

- Lay on the floor with your legs bent.
- Push through your heels bringing your hips up.
- Squeezing your glutes.
- Lower back to starting position.

- Lay on the floor with your legs bent and a band above your knees.
- Push through your heels bringing your glutes up.
- Keeping your feet aligned with your knees.
- Push your legs out against the band and back in.
- Ensure your movement against the resistance is smooth and controlled.

Glute Bridge with Abduction

Superset 1

30 seconds each side
- Begin with a dumbbell in each hand or a big one like me.
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees.
- Push hips back and lower down until your back knee almost touches the floor.
- Push through your heel and stand up.

DB Bulgarian Split Squats

- Step back with the first foot and lower down until knees are 90 degrees.
- Alternating each leg.
- Repeat on the opposite side.

DB Reverse Lunges

Superset 2

- Seat on a bench or chair.
- Push your legs out against the band and back in.
- Ensure your movement against the resistance is smooth and controlled.

Banded Seated with Abduction

- Hold the dumbbell at chest height.
- Push your hips back and keep your chest up as you come down.
- Reach parallel and push through your heels to come up.

DB goblet squat

Superset 3

- Step back to a slight angle and bring your back knee down.
- Come down until both legs are at about 90 degrees.
- Step back up keeping your chest up.

DB Curtsey Squats

- Step back at a slight angle and bring your back knee down.
- Come down until both legs are at about 90 degrees.
- Pump up and down.

Curtsey Squat Pumps

Superset 4

- Perform jumping squats switching between narrow and wide stance each jump.

Banded Jump Squats In and Out

- Sit against a wall with your legs and hips bent at 90 degrees.
- Alternate leg taps.

Banded Wall Sit Side Taps

Finisher

W8/D3 Booty Sculpt

Christina

Extremely hard! Can't wait to do the next one🥲

Ellen

I loved it but for some reason I did not feel my gluted to have worked with this workout but my quads

Viena

W1/D1 Monster Monday! - Glutes + Hamstrings

Struggled a little bit with some moves because I’ve had a previous wrist injury years ago! But it was still great and I felt great!

Rosemary

Emily

sarah

W1/D2 Tuesday Turn Up! Abs

Loved it! The stretching at the beginning and end is the perfect stretch!

Maria

W1/D3 Wednesday Work it! Glutes

Great workout! Got my heart rate up for sure!

Andrea Bozic

W1/D4 Thursday Turn on! Upper Body

Sasha

W1/D5 Friday Finisher! Glutes + Quads

Had to take a break because of a car accident but getting back at it today was so great!!!

Farida

W2/D1 Monster Monday! - Glutes + Hamstrings

Dionna

IsisDupuy

Heather

W2/D2 Tuesday Turn Up! Abs

Hi! 😊

Just a quick question! I have a hard time doing the sumo sways because of my knees! Do you have any alternative exercises you would suggest that would target the same muscles?
Tha k you! 🙏

Sheil

W2/D3 Wednesday Work it! Glutes

Mabel Beltre

Would love to see more arm focused and back focused workouts on these split days! Other wise loving this program!

Olivia

Michelle

W2/D4 Thursday Turn on! Upper body

Sarah

W2/D5 Friday Finisher! Glutes + Quads

Amazing.  I’m on week 3 and feeling so much stronger.  ❤️❤️❤️

My butt is bigger!!!!!!!!! I can't believe it 🥰🥰🥰🥰🥰🥰 im so happy

Tiffany

W3/D1 Monster Monday! - Glutes + Hamstrings

Melissa

Kimberly

W3/D2 Tuesday Turn Up! Abs

All the moves from booty & waist challenge! Keeping it fun 🤩

Donna

Nohemi

Sabrina

W3/D3 Wednesday Work it! Glutes

W3/D4 Thursday Turn on! Upper body

I agree with the comment saying its pretty hard for beginner/intermediate, but doing my best:) thanks for the great workouts!

Butt is burning🍑❤️‍🔥❤️‍🔥

W3/D5 Friday Finisher! Glutes + Quads

W4/D1 Monster Monday! - Glutes + Hamstrings

W4/D2 Tuesday Turn Up! Abs

Great workout! My glutes are on🔥🔥🔥🔥

W4/D3 Wednesday Work it! Glutes

Elizete

W4/D4 Thursday Turn on! Upper body

Friday is a killer but I love it. ❤️🙏🏿

Nicole

🔥🔥 if you want to sweat and feel the burn fr

W4/D5 Friday Finisher! Glutes + Quads

Holy moly my lower body is crying!!!!  So amazing!!!!

W5/D1 Total Glutes

The final part was so relaxing, I love that you added this💓

W5/D2 Upper Body and Mobility

Love that now the workouts have changed! This was challenging.

Laura-lisa

W5/D3 Booty Sculpt

Yomaira

W5/D4 Full Body

This is the ultimate glute workout ooooo those single leg dead lifts though 🥵

Aleks

Sondine

W5/D5 Glute Build

Naiomy

W5/D6 Stretch

Camisha

Incredible workout !! My booty is burning so much !!!

W6/D1 Total Glutes

Excellent!!!!!!  It’s my first time using the roller.  I usually use a lacrosse ball.   Omg !   The roller is the best!!!!!  Thank you!!!!

W8/D3 Booty Sculpt

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