Name: Playbook - Ida Jemina - DAY 3 - LEGS & GLUTES BUILDER
Uploaded: 2024-02-13T13:19:03.787Z
Duration: 60 min
Description: DAY 3 - LEGS & GLUTES BUILDER

Wendy

Terri

Tamara

Olivia schmidt

Ahh mikä polte jäi kankkuihin tuon vikan väsytys liikkeen jälkeen😍🔥💪🏼🍑

Ninni

Weighted up and cut some of the rest time! My heart is pounding! Thank you!

Lindsay

Ariana

Really seeing the results after these exercises!

Rashida

Shae

Janita

Went light on weight 2x4kg except for the Romanian deadlifts to calf raises at 7.5kg and the swings doing single arm with 7.5kg. Great leg burner, thanks Ida xx

Edwin

Wheepppppaaaa!! As we say in Miami. Thank you. My legs are on 🔥 🔥

Rossana

Krystal

Delicious!! Amazing Job!!! 🥵🔥🍑🦵🏻

Melissa

Maja

Sarah

Babel

Shelbi

I hate it and love it at the same time! 🔥🔥

Shaomy

Malene Dreyer

Jennifer Prescod

Great work out!! Gave me a run for my money! But was fun and challenging at the same time!

Ashley

Donna

Hikistä ja hyvää treeniä. Kivat liikkeet eikä liian vaikeita💪🏻 tuntuu jaloissa🥵

Sanna Arpiainen

Ihan kivoja pikkusen erilaisiakin liikkeitä🤗

Seija Ylikotila

Natalie

Cassandra

Excellent! Was good to swap out the dumbbells for a barbell on a few exercises.

Steve

Amanda

Hyvä polte loppua kohden, alkoi viimesessä liikkessä hapottaa niin pahasti et huhhuh🤩 tosi hyvä treeni, hyvin vaihteli toistojen määrä!

rosa

Maria Maurapostolou

Alicia Knotts

Leticia Lopez

Such a way to make burn that bootay 🍑 🔥 I loooooove it ! As usual sweating face 🥵 but amazing feeling 🥰✨

Isa Flores

Woohooo!!!! My glutes it’s on fireeee 🍑🔥!! I feel like a bambi! I can’t feel my legs 😂🤣

Jacqueline Hernandez Ross

Samantha

Excruciating, legs and glutes are on fire! 🔥😅. Great workout!  I’ll be back tomorrow! 💕

Camilla

It was amazing 🔥👍💪 thank you ❤️

Monika

Carrlee

Never had a leg day like it! Thank you!!!

Beth Bradburn

Killed me!! I’m going to feel it so good tomorrow.

Naomi

Ana Gallardo

Brittney

Rossana Corniel

Workout time! Welcome to LEG AND GLUTE BUILDER workout!😍 Today we will do amazing compound movements where the whole lower body is working. We take time to do each exercise correctly. Our finisher today is a stepping squat finisher. It's a cherry on top! Let's crush this muscle work session!

Equipment: Dumbbells and a miniband. If you have heavy weights at home - this is the day you can definitely use them! Always do warm up sets with bodyweight or small weights before heavy sets.

Share your workout pic using  hashtag #trainwithida and tag me @idajemina!😍

Let's get warm! Remember to do 2 rounds of this warm-up.

- Start with a hip width stance
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel 
- Push through your heels extending your legs to come up
- Pull your right knee towards your left elbow so your knee crosses over the center line of your body, Return your right leg to start position and repeat movement with left leg across body and right leg stationary
- Repeat

Squat to Crossbody Crunch

- Step your right foot back with your leg straight behind you.
- Place your left foot between your hands with your left knee bent over your left ankle.
- Let your hips move towards the floor and pulse 3 times.
- Jump with both feet and switch legs.

10 reps total (5 per side)

Alternating Runners Lunge

- Reach towards your toe with your opposite hand
- Touch your toe and return to the starting position
- Repeat on the other side

Count every toe tap as a rep.

Crossbody Toe Taps

- Step back
- Bring your knee down until
both legs are at 90 degrees
- Push through your front leg to come up

10 reps total (5 per side)

Rear Lunge

Warm Up

- Lower yourself to a squat, hold and tap toe to the back. All weight is on standing leg.
- Tap with the other leg.
- Come up.

Count every squat as a rep.

Squat to Tap Backs

- Remember to perform all the reps and sets with both sides!
- Alternative: You can also perform the exercise without lifting the knee up by just bringing it next to your other foot
- Hold the dumbbells and draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked.
-Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
- Come back up, lifting your supporting leg to in front you in one movement

Curtsy to Knee Up

- Place the band around your thighs just above the knees.
- Keep your chin tucked and flatten your lower back against the floor.
- Push through your heels to maximize glute activation.
- Perform an abduction by spreading opening up your legs on top.
- Come back down and repeat.

Glute Bridge with Abduction

One rep is done when you have performed all lunges to both sides.

- In a wide stance and dumbbells in each hand step in front to a lunge position.
- Come back, step to the side and perform a side lunge.
- Come back, step to the back and perform a rear lunge.
- Keep your spine neutral and core tight throughout the exercise.
- Repeat with the other leg.

Around the World Lunge

- Start with a hip width stance.
- Lower your hips down holding a dumbbells between your legs.
 -Pressing through your heels and squeezing your glutes push your hip up.
- Repeat

Standing Hip Thrust

- Start with a shoulder-width stance and two dumbbells in your hands.
- Hinge at the hips and start coming down.
- Keep a neutral spine and a slight bend at the knee as you come down.
- Come down until you almost touch your feet.
- Pull the weights back up engaging your hamstrings
- Raise your heels engaging your calfs as your come up.
- Come down with a controlled motion.
- Perform calf raises twice.
- Repeat.

Romanian Deadlift to Double Calves

- Stand with your feet shoulder-width apart and bend the knees to a squat position.
- Step to the side with one leg staying low. Return to the starting position.
- Repeat by stepping side with the other leg.

Count every squat you make.

Stepping Squat Finisher

DAY 3 - LEGS & GLUTES BUILDER

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🔥

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 3 - LEGS & GLUTES BUILDER

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