Name: Playbook - Mariana Morais - W1/D1
Uploaded: 2021-12-27T22:10:49.668Z
Duration: 60 min
Description: W1/D1

🤍🍑no me canso de repetir estas rutinas, me encantan!

Cami

Noelle

Mila

Clara

Raquel

Michelle

Amazing!! I hope my body looks as amazing as yours in 8 weeks!!

Laura

Molly

Vanessa Tapia

Margarita

Sonia

Amazing! Thank you for posting videos of the exercises and explaining in detail what to do.

Estee

Taylor

Great workout! Struggle with cable kickbacks but I’m sure that will come in time

Leann Weaver

Omg what a burn!!!! Only suggestion is I would love to see some like “how to set up” videos so that I know exactly how to position myself to not hurt myself. For example, for the hip thrusts, seeing how to lift the bar onto my hips initially before beginning reps. And maybe this is common sense to most but not me 😂 still, soooo good. I love the set up of this whole app too.

Julie

The booty is puuuumped. This was great! 🍑

Nikki S

saba

Emily

My first workout in months ! Was challenging but I did it. Great burn.

Giselle

Sally

Holy shit. So hard and I’m shaking but I feel amazing

Maddie

Caitlin

Sarah

Amazing absolutely amazing your the best excited to start this journey with you thanks girl!

9549011839

I loved the check mark aspect for checking off when you’re finished with the workout. I loved the videos that play along to make sure my form is right. I thought maybe it would be better if you offered some weight advice. I wasn’t really sure what weight to use for each exercise.

Blake Cox

Normally every workout tutorial is way too hard if you are a beginner but this one is hard but not too hard, it was the perfect amount !

Lauren

Chloe Love

Victoria

Jess

Day 4, less sore! Came in with a ton of energy!

Cammie

Just finished my first day. I had few times attempts to quit. But I finished all exercise. Proud of my self. Thank you Mari. It was a great first day challenge.

Maryna

Trying to get back in shape 6 months postpartum. Loving it so far.

I LOVED IT & YOUUU. 💗 can’t wait for tomorrow!!!

Haley Nadine

I’mmm dead! I feel stronger and tighter in all the right places💪🏼❤️

Sabrina

Melissa

Celine

Christian

Alexis Innes

Chad and Robin

Andrea

Brittany

GIRL! i have been watching you build your body since i graduated high school in 2019 and you do the damn thing. when i saw you had an app, i jumped on it right away and i can’t say i regret it one bit. this is the first time i’ve done legs and sweat this much and been in the pain throughout the workout. you had me out of breath and seeing stars. great workouts. i love the videos (i really needed that). i love the descriptions. i love the recommended rep numbers. i love it all. i will keep you posted on future workouts :) 
ps, we went to high school together. kinda cool right?

annalise

Jovilyn

Vilma

Good! I need to work on my balance for those single RDL’s!

Concetta

Great start! Added more weight to feel the burn

Madison

BUILD-A-BOOTY PT. 1
FOUNDATION & TONING

WEEKS 1 & 2- LET’S FOCUS ON FORM & MUSCLE MIND CONNECTION
Will be utilizing lighter weights, working on perfecting each exercise, and establishing the mind muscle connection

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Tuck your knee then kick your leg back
- 5 reps each leg

Downdog leg kickbacks

- From down dog position bring one leg forward between your hands
- Lift your arm and rotate your torso toward your knee
- Reverse the movement back to starting position then repeat on the other side
-5 reps each side

Worlds greatest stretch

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- Shift back and forth

Ragdoll fold

- Seated with the soles of your feet together
- Gently push your knees down stretching your inner thighs

Butterfly stretch

- Standing with feet just outside shoulder width
- Circle your hips both directions
-10 clockwise, 10 counterclockwise

Hip circles

- Standing just outside shoulder weight
- Sway your hips side to side
-5 each side

Hip sways

WARM UP

- Position a band around your legs just above your knees
- With your knees slightly bent, take a lateral step over and back
- Keep your hips down and toes pointed forward
-15 steps each side

Banded side steps

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps forward and back
- Keep your hips down and toes pointed forward
-10 steps forward, 10 steps backwards

Banded monster walks

- Position yourself on your hands and knees, with a band just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Banded fire hydrants L

Banded fire hydrants R

ACTIVATION

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels and lift your hips up squeezing your glutes
- Lower back down with control

Barbell hip thrust

- Place your feet on the platform
- Release the sled and lower yourself down
- Press through your heels to push back up

Leg press

- Lean forward holding the rack with the cable attached at the ankle
- Kick your leg back and up engaging your glute
- Complete desired reps then repeat on the opposite side

Cable kickback

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you
-Hold on to a wall or something steady if needed for balance

KB single leg RDL

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Lateral band walk

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swing

- Lay on the floor with your legs bent, with a band just above the knees
- Push through your heels bringing your hips up squeezing your glutes 
- Press your knees out against the band, then release
- Lower back to starting position

Banded glute bridge + abduction

- Position yourself on your hands and knees, with a band just above the knees
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Pulse
- Complete one side then repeat on the opposite side

Banded donkey kick pulse

BURNER

W1/D1

Klaudia

Perfect second day! Loosened my tight muscles ups!

W1/D2

This one pushed my limits! Definitely a burner

Selina

Loving the whole app! Excited for more days like this ⚡️

Stephanie

W1/D3

Brilliant!!! Loved it! Good variety and felt the butt on fire!!! 🔥 🔥 🔥 yasssss!!!!

Tarsha

Carrie

W2/D1

Amanda

W2/D2

Samanta

W2/D3

Marena

W3/D1

Love that your workouts follow a consistent structure but have different exercises each time! Great for training your muscles to move in different ways!

W1/D1

Community

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