Name: Playbook - Ida Jemina - DAY 31 - BOOTY GROW AND LEGSSS
Uploaded: 2024-02-13T13:19:03.997Z
Duration: 45 min
Description: DAY 31 - BOOTY GROW AND LEGSSS

Wendy

Olivia schmidt

Heittämällä mun lemppari treeni!! Loved it!!!😍😍💪🏼🍑

Ninni

Edwin

Maja

Sarah

Amanda

I thought I would never finish lol it wasn’t easy to be honest but I got this with Ida 💪🏻 🔥 🍑 I feel each move today 🥵

Isa Flores

Pat Hunter

This was sooo hard!!! I loved it!!! Thank you 😘😘❤️

Joanna

I can feel my muscles shaking and they are on on fire 💪🔥🔥🔥I love this challenge so much,thank you ❤️🥰

Monika

Wow this feels amazing! It hurts so good!!! 🔥🔥🔥

Alex

Wow! The square walk burned my quads especially 🤪

Emmelie

Irina

For the Split Squat I did a Bulgarian Split Squat and superset it with marching hip thrust. I figured it wouldn't kill me. I liked the square walk thing, but one time you did a sumo squat and stepped back on each side and came back to the middle. I forgot what you called it, but I loved that finisher a lot. I love your workouts.

Elizabeth

Zdenka

Boxi kävely oli erilainen ja vaihteleva. ☺  But let's see what my butt will say tomorrow.🔥

Martina

Today's workout is fire!😍💪🏽 Honest muscle work - that's it! Glutes will have to work so hard as well as quads, hams and calves when doing these amazing exercises. Strong legs and booty - that's what we are looking for! Let's do this team!🔥 

Pssst let me know if you like the ”walk the square” exercise!😘👊🏼🔥

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

- Raise your right knee until your thigh is parallel to the floor. Move it out to the side, and then behind you.
- Revert to the start and repeat in reverse.
- Repeat with the other leg.

Hip Rotations

- Stand with your feet hip-width apart.
- Bend your knees slightly.
- Lean forward and place your hands on your thigh until you feel a stretch in the back of your legs.
- Hold.
- Return to the starting position and repeat.

Dynamic Hamstring Stretch

Remember to perform 30 sec with each side!

- Raise your leg as high as you can
- Swing your leg back 
- Focus on a single spot

Leg Swings

- Your feet out to about hip-width to shoulder-width apart.
- Lower yourself down to a squat position.
- Start stepping to the side, feeling the tension on your legs.
- After about 3 steps, move stepping behind you, making a square shape.
- Keep the momentum by stepping to the other side and to the front.

Walk the Square - Bodyweight

Warm Up

Alternating set: Perform A and B as alternating sets. Rest between rounds.

One rep = One squat and one jumping squat

- Take a shoulder width stance, holding dumbbells on both hands.
- Perform a squat by coming down to a squat position.
- Keep your spine neutral and core tight throughout the exercise.
- Come back up and perform another squat. As you come down, jump up.
- Land to a low squat position and come up.

A: Dumbbell Squat to Jump

- 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.

B. Romanian Deadlift

Alternating set: Dumbbell Squat to Jump + Romanian Deadlift

Remember to perform with each side!

- Start in a wide stance with one foot in front of the other.
- Keep your chest high holding two dumbbells in your hands.
- Flex at the knees bringing your back knee down.
- Come down until both legs are at 90 degrees.
- Push through front leg to come up.
- Repeat.

Split Squat

Remember to perform all reps and sets for both sides!

B-Stance Glute Bridge is almost like a single leg exercise, but you get the benefit of stabilization for the working leg - it is amazing! Most of the load is placed on your back leg while the other one keeps you stable.

Remember to perform with each side!

- Lie down and your feet planted on the floor in front of you. Place one foot slightly in front of the other and touch the floor just with the heel of that foot. This foot is a balancing one while the other side is working. Hold a dumbbell on your hips.
 - Lower your hips down so your glutes come in contact with the floor.
 - Pressing through your heels and squeezing your glutes, return the to the start position.

B-Stance Glute Bridge

- Lie down and hold a dumbbell on your hips. Keep your chin tucked, knees bent and glutes against the floor.
- Push through your heels to maximize glute activation as you thrust your hip up.
- Hold the position, so you can feel the tension on your glutes.
- Pulsate by coming down halfway and then up again.
- Repeat for the full amount of time without letting your hips come down all the way.

Glute Bridge Hold Pulses

Alternating Set: B-Stance Glute Bridge + Glute Bridge Pulses

Remember to perform with each side!

- Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral with a dumbbell behind your knee.
- Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
- Use your glute to press your foot directly toward the ceiling and squeeze at the top.
- Repeat for the amount of reps.

Donkey Kick

- Hold dumbbells in both hands.
- Balancing on the balls of your feet, push your heels as far as you can off the floor in a small jumping motion squeezing your calf muscles.
- Repeat for desired reps.

Calf Raise Hops

- Hold a dumbbell with your feet out to hip-width to shoulder-width apart.
- Lower yourself down to a squat position.
- Start stepping to the side, feeling the tension on your legs.
- After about 3 steps, move stepping behind you, making a square shape.
- Keep the momentum by stepping to the other side and to the front.

Finisher: Walk the Square with Weight

DAY 31 - BOOTY GROW AND LEGSSS

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 31 - BOOTY GROW AND LEGSSS

Community

More workouts from Ida Jemina