Name: Playbook - Ida Jemina - DAY 19 - TOTAL GLUTES‼️
Uploaded: 2024-02-13T13:19:03.898Z
Duration: 50 min
Description: DAY 19 - TOTAL GLUTES‼️

Wendy

🍑 pump✅ flexers feel good and strong today 🙂

Olivia schmidt

Sumo maastaveto olikin uusi liike, ihan eri lihakset pääsi treeniin mukaan 🍑👌🏼

Mirja

Edwin

Wooo! My legs are shaking!! That was a great workout!!

Jackie

so amazing full fire 🔥🔥🔥🔥🔥

Maja

Sarah

Amanda

Such a way to explore those glutes 🔥 🍑 I feel each move but soooo deeply lol it was thought but I got this with Ida💕✨

Isa Flores

Pat Hunter

Taryn

Martina

Irina

Love it 🥰💪💪💪👍 I'm in love with all your workouts 👍❤️ Thank you

Monika

The glutes are on fire and feeling amazing!

Alex

So great!! 
U have a suggestion!!
If you could add under the description where you're supposed to feel it during an exercise that will help so much!! Like the clam, I felt it on my side booty and bit under the booty on the leg that's on the floor and I wasn't sure if that was right ... 😃🥰
Thank you!! LOVE YOU!!

Rinat

Emmelie

Okay lovie!😍 Today we train every area of the glute muscles. Total Glutes workout is built accordingly. We will do two exercises of each category to include different types of movement and angles to completely work the glutes:

1. Thrust/Bridge
2. Squat/Lunge
3. Hinge/Pull
4. Abduction

Uffff it's going to be so good!!🔥🔥 We warm up first with a miniband to wake up those buttocks and then we start!!

Equipment: Miniband, dumbbells + chair/couch/stool/bench

Remember - if you feel some burn in your hams and quads as well, that is totally okay since they also work in these amazing compound movements which are super effective for glutes.

Use #trainwithida and tag me @idajemina on Instagram so I can see you crushing it and will support you!😍👊🏼

30 sec each exercise 
2 rounds 

Let’s go! 🔥

Remember to perform 30 seconds to both sides!

- Perform a wide stance squat by stepping down to your side.
- Come up and bring one foot near the other  by gently tapping feet together.
- Lower back down to a wide squat and repeat for the prescribed amount of time

Side Step Squat

Remember to perform 30 seconds to both sides!

-Assume the starting position: grab a chair for support, knees hip-width apart, hands under your shoulders, neck and spine neutral with a band around your thighs.
- Bracing your core, begin to lift your right leg, knee staying bent and hinging at the hip.
- Use your glute to press your foot toward the ceiling and squeeze at the top.

Leaning Donkey Kick

Remember to perform 30 seconds to both sides!
- Put a mini band around your legs.
- Lean to a wall and lift your leg up laterally engaging the abductors.

Standing Abduction

Warm up

- Lie with your upper back supported on a bench and your feet planted on the floor in front of you.
- Push through your heels raising your hips off the floor.
- Squeeze your glutes at the top and HOLD for 3-4 seconds.
- Return to the starting position.

Hip Thrust with Hold

- Keep your chin tucked, knees bent and glutes against the floor to start the exercise.
- Push through your heels to maximize glute activation as you thrust your hip up.
- Come back down a few inches and then up again.
- Return to the starting position

Glute Bridge with a Pulse

Remember to perform all repetitions and sets with both sides!

- Position yourself into a staggered stance with the rear foot elevated and front foot forward. Hold a dumbbell in each hand, letting them hang by your side. This will be your starting position.
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with your foot as your perform the exercise.
- At the bottom of the movement drive through the heel to extend the knee and hip to return to the starting position.

Bulgarian Split Squat

- With a wide stance stand, hold a dumbbell in your hands between your legs.
- Point your toes out and keep your knees in line with your toes throughout the exercise.
- Lower down to a low squat position.
- Come back up but not all the way in order to keep the tension in your muscles at all times throughout the exercise.
- Come back down with a controlled motion.

Partial Sumo Squat

- With a wide stance stand hold dumbbells in your hands with a pronated grip.
- Point your toes out and keep your knees in line with your toes throughout the exercise.
- Lower the weights alongside with your leg while hinging at your hips and bending your knees slightly.
- Keep your spine neutral throughout the exercise.
- Pull the weight back up by engaging your glutes.

Sumo Stance RDL

Remember to perform all repetitions and sets with both sides! Hinge your hips and stick your booty out to feel the burn in your glutes. 

- Hold dumbbells in your hands.
- Hinge at the hips as you come down until you reach shin height, keep your knees bent.
- Come up returning to the starting position keeping a neutral spine.

Supported Single Leg Deadlift

This is so tough! Even with your bodyweight!

Alternative: Clamshell on the ground with band (don't lift your hips from the ground)

- With band around your legs lie down on your side.
- Take support with your elbow and keep your knees bent.
- Lift your hips off the ground by abducting both legs simultaneously and opening your knees, only keeping the lower knee on the ground.
- Come back down with a controlled motion.

Extended Clamshell

- Take a seat with a band around your legs
- Push your knees apart from each other engaging the glutes and abductors
- Bring the knees close to each other
- Repeat

Seated Abduction

DAY 19 - TOTAL GLUTES‼️

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🔥

Terri

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!

Jacquelyn

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 19 - TOTAL GLUTES‼️

Community

More workouts from Ida Jemina