Name: Playbook - Ida Jemina - DAY 10 - LEGS INNER THIGH EMPHASIS
Uploaded: 2024-02-13T13:19:03.828Z
Duration: 50 min
Description: DAY 10 - LEGS INNER THIGH EMPHASIS

Wendy

🤸🏼‍♀️🔥🔥huhhuh, olipa hyvä treeni!

Anni

Perfect circuit for those thighs…I have a pulled groin and this was the perfect amount of stretch!

Terri

OMG! My legs are shaking!!! Good stuff Ida!!!

Tamara

Kerrly🌹

Olivia schmidt

Lindsay

Those weighted movements really challenge my thighs.

Rashida

Really enjoyed this workout! I like the mix of follow along videos & then reps/timers 🙏🏼

Nanine

Jacquelyn

Ai että oli kiva treeni! Varsinkin bliet maistu pitkän balettitauon jälkeen 💛 Lonkat rutisi joissakin liikkeissä ihan kamalasti, mutta ei sattunut kuitenkaan🤭😂💪🏼 4kk synnytyksestä niin noi kasakkakyykyt vähän tuntu lantion alueen luissa😅 Mutta varovasti ja hallitusti kun tekee tunnustellen niin kyllä keho vahvistuu tässä koko ajan ja joitakin liikkeitä pitää muokata kevyemmiksi, esim ihan jokaista hyppyä en vielä treeneissä tee, ettei tuu liikaa rasitusta lantionpohjalle. Tykkään tehdä sata lasissa niin tällänen himmailu ei meinaa sopia itselle, mutta sitkeesti eteenpäin, se on pääasia👌😄

Mira

Some of those were surprisingly hard, used very low weight in places and got through it. So pleased I have not dropped a day yet!! Thanks Ida xx

Edwin

Melissa

Sarah

Maria Maurapostolou

Sophia

Natalie

Carrlee

Amanda

Amazing but my whole body still shaking lol I barely can write this 🥴 but working for that perfect shape 🍑 💕

Isa Flores

It was ok. My inner thighs/pelvis isn't that strong so struggled with some of these.

Samantha

Pat Hunter

I did it! And that little finisher at the end was a good closer/stretch 👍🏿

Brittney

This was amazing! By inner thighs are on 🔥

Joanna

Zdenka

Im sure, tomorrow I will feel innertights.🤭🤭🤭🔥

Martina

Alex

Wow! Definitely will not be able to stretch my legs tomorrow. Xxx

Irina

I was so pumped for this inner thigh workout. The one from the Spring Challenge made me cry and I loved it so much I did it weekly. This one was just as good, my inner thighs are on fire.

Elizabeth

Loved it! My inner thighs really need work. So floppy 😝

Emmelie

Intense! I tend to forget to do workouts for my my inner thighs. My inner thighs are dead tomorrow, for sure! 🤣 but the work out was 🔥🔥🔥

Katrina

Oh Goood it buuuurns!🔥 great workout!
Is there another move I can do with my right knee instead of the sliding side lunge? My right ankle and knee have been operated on (a while back though) but and it is still a bit weaker and feels a bit unstable when I lunge. Any ideas? 🤔

Madeleine

It's a leg day with inner thigh emphasis! Muscle work!! Let's go team!😍🙌🏽 Today we will do great compound movements as well as some burning isolated exercises. After our warm up we will start the workout with plie squat giant set... ufff yessss!!!

Equipment: For this workout you need a small towel and your dumbbells. 

I love your sweaty selfies and workout clips!😍 Keep them coming! Use hashtag #trainwithida

Let's get warm before moving on to the working sets!

- Stand with feet hip distance apart.
- Lift your leg to a waist level and bend your knee. Rotate your leg to the side, making a circle in the air and return to a starting position.
- Repeat to the other side.

Hip Rotations

- Swing your leg up to the side and bring it down behind you across the supporting leg.
- Remember to perform with both sides.

Side Leg Swing

- Stand with feet wider than hip-width apart, toes pointing out.
- Sink down bending your knees.
- Hold at the bottom.
- Reach your right arm up towards the sky and across your head.
- Bring your right arm back down and reach towards the sky and across your head with your left arm.
- Come back up to a starting position.

Plie Squat with Reach

- Start with a very wide stance and perform a side lunge to one side.
- Stay low and switch sides to perform a side lunge to the other side.
- You can put your fingers on the ground for a slight support.
- Stay low and go slowly throughout the exercise.

Low Side to Side Lunge

- Sit on the floor, soles of feet pressed together.
- Brace core, straighten your back and draw shoulders down while allowing knees to fall open to the sides. To increase the intensity, move feet closer to the groin.
- Pulsate your legs by opening and closing your thighs in a rhythm.

Inner Thigh Dynamic Stretch

Warm Up

Giant set: Perform exercises A, B and C back to back without a break in between. Take a break in between each round.

- Stand with feet wider than hip-width apart, toes pointing out.￼
- Hold dumbbells in both hands, palms facing away from the body. 
- Sink down bending your knees to a plie squat.
- Hold at the bottom.￼
- Come back up to a starting position.
- Repeat.

Plie Squat with DB

- Stand with feet wider than hip-width apart, toes pointing out.
- Hold dumbbells in both hands, palms facing away from the body. 
- Sink down bending your knees to a plie squat.
- Pulsate at the bottom by coming up an inch and sinking back down for required amount of reps.
- Come back up to a starting position.
- Repeat.

Plie Squat Pulses with DB

- Stand with feet wider than hip-width apart, toes pointing out.
- Sink down bending your knees to a plie squat.
- Hold briefly at the bottom.
- Come back up to a starting position.
- Repeat.

Plie Squat with Bodyweight

Plie Squat Giant Set

8 reps per side. Oh yessss you got this! Go as low as you feel comfortable.

- Take a wide stance holding a dumbbell.
- Come down to a full deep squat keeping your weight on your right side, while straightening the left leg, toes pointing up.
- Keep yours torso upright.
- Come back up to a starting position and repeat to the other side.

Cossack Squat

-Lay down on your back and place feet on ground shoulder width part.
-Raise hips off ground squeezing a towel between your thighs.
-Repeat.

Glute Bridge with Squeeze

Perform 3 rounds to EACH SIDE!

Superset: Perform exercises A and B back to back without a break in between. Take a break in between each round.

Remember to perform with both sides! 

Alternative: Side lunge without the slide

- Take a hip width stance and hold a dumbbell in your hands.
- Put a small towel under your foot in order to slide down to side lunge position. You can also use slippery socks such as wool socks instead of the towel.
- Keep your spine neutral and core tight throughout the exercise.
- Come back up and repeat to the other side.
- For a lighter variation perform the exercise without the dumbbell.

Sliding Side Lunge

Remember to perform with both sides! For additional challenge you can use a small ankle weight.

- Lay down on your side.
- Lengthen your bottom leg and have your outer leg knee bent and foot on the floor.
- Lift your bottom leg up and inhale as you lower it back down.
- Repeat the required amount of reps and perform to the other side.

Side Lying Inner Thigh Lifts

Inner Thigh Superset

Superset: Perform exercises A and B back to back without a break in between. Take a break in between each round.

For additional challenge you can use small ankle weights!

For additional challenge you can use small ankle weights!

- Lie down, facing upwards.
- Raise your both legs towards the ceiling.
- Allow your legs to fall open to the sides in a controlled motion.
- Squeeze and close your legs, coming back to a starting position.

Lying Adductions

For additional challenge you can use small ankle weights!

- Lie down, facing upwards.
- Raise your both legs towards the ceiling.
- Allow your legs come forward towards your face and open to the sides, making a circular motion.
- Come back to a starting position, closing  your legs as you go.

Lying Adduction Circles

Finisher Superset

DAY 10 - LEGS INNER THIGH EMPHASIS

This workout was so fun, fueling, and rewarding!

Ireland

Getting back in the routine of working out and this was perfect. Such a great workout 🥵🔥

Michelle

It was awesome 🤩 
I need motivation ❤️ I keep coming and going 😓 I hope to stay consistent.

Ruby

DAY 1 - FULL BODY SCULPT

DAY 2 - TABATA + ABS ATTACK🔥

DAY 3 - LEGS & GLUTES BUILDER

Love this program…nice slow burn!🏋️🦵🏼💪🏻💋

DAY 4 - TOTAL UPPER BODY ATTACK

Those side leg raises are hard. Loved that workout!

Quick and effective.  I’ll definitely feel this later.

DAY 5 - 20 MIN BOOTY PUMP🍑

Great training to start my one month break ❤️🙈

Dinara

Wow…great follow along…just the right amount of intensity for a great heart pump!

DAY 6 - AT HOME CARDIO + STRETCHING

Kicked my body into high gear reset…much needed rest before beginning next week!

DAY 10 - LEGS INNER THIGH EMPHASIS

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