Name: Playbook - Mariana Morais - W2/D3 Booty🍒
Uploaded: 2022-03-14T02:10:23.569Z
Duration: 40 min
Description: W2/D3 Booty🍒

Cristina

Prepare for booty burn! 🔥
Go for 3 rounds if you can💪🏽

Bend in the knees and have chest slightly over your body. Alternating between left and right legs, step out side to side.

Banded Step Out

- Keeping your feet aligned with your knees 
- Push out your legs against the band
- Ensure your movement against the resistance is smooth and controlled

Squat Abductor

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Circuit 1

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

Glute bridge

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and lean into the step up
-press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups - Right

Dumbbell box step ups - Left

Circuit 2

- With band around your foot raise your leg straight up
- Lower it out to the side then back to the other foot

banded leg raises - left

banded leg raises - right

- Get into position and place the band above the knee
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down

Banded glute kickback - right

Banded glute kickback - left

- Position yourself on your hands and 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

Fire hydrants - left

Fire hydrants - right

Circuit 3

W2/D3 Booty🍒

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

W2/D3 Booty🍒

Community

More workouts from Mariana Morais