Name: Playbook - Ida Jemina - DAY 38 - LOWER BODY STRENGTH + BAND BURNOUT
Uploaded: 2024-02-13T13:19:04.031Z
Duration: 60 min
Description: DAY 38 - LOWER BODY STRENGTH + BAND BURNOUT

Wendy

Tamara

That felt really good, body is finally feeling strong 💕

Olivia schmidt

Olipas polttavat vikat liikesarjat 🍑😅

Mirja

Jessica

Today’s workout was great! I’m so sweaty, but for the first time in a long time, I feel strong and I CAN do this!

Jackie

Henna

The 100 rep finisher and band burnout had my legs abs buns burning so bad! 🔥

Sarah

Antonia

Amanda

Wohoaaa such a burning one 😵‍💫🔥🥵 but as usual proud of myself cause I did it 🍑 and now can’t stop touching my bootay lol feels amazing!

Isa Flores

Alicia Knotts

I'm really going to miss this challenge 🤗

Leticia Lopez

Beth Bradburn

Rebe

Holy cow I felt the burn on that one 🔥

Did it! 💦💪💦💪💦💪🍑🍑
🥰🥰🥰🥰

Zdenka

Jesus Christ!!!!!! That was intense!!! 🥵👌🏼🔥

Alex

It's going to hurt tomorrow, but I am happy about it xxx

Irina

I think I'm obsessed with that finisher. I collapsed after each round. You're so creative to come up with that.

Elizabeth

It was great! I love lower body workouts 🥰

Emmelie

Perfect 🔥 🔥 burn. I can feel it so well. 🤗🔥❤

Martina

Katriina

In this leg workout we will focus on muscle work for lower body and finish with a banded burnout!🔥

We have amazing supersets, giant sets and the famous 100 rep finisher.

The band burnout circuit at the end is to push you just a little more. The purpose is to get rid of any extra energy we might have, sweat, burn some extra calories in a short time. It doesn't last long, just about 10 minutes, and you totally got this! 

Equipment👉🏼
Dumbbells  and a miniband

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

Take your miniband with you! We are going to use it in this warm up routine.

- Place the band across your thighs.
- Keep your heels together, knees open and bent, chin tucked and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.

Frog glute bridge

- Lay on your back knees bent and elevated towards the ceiling with band around your thighs
- Open up your hips by bringing knees apart
- Return to starting position

Lying abduction

- Place a band around your legs and perform a squat
- Stand back up and perform a kickback with one leg
- Perform another squat
- Stand back up and perform a kickback with the other leg

Squat to kickback

Alternative: Side to side squat without the hop

- Jump sideways to one side to a squat position.
- Come up bringing your feet together and hop to the other side performing a squat.
- Continue momentum.

Side to side squat hops

Warm up

- With a shoulder width stance, resting weights on your shoulders and a band around your legs lower down to a squat position
- Hold your low position for 5 seconds
- Keep your spine neutral and core tight throughout the exercise
- Come back up and repeat

DB squat with band and hold

- With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground.
- Reverse the motion as you return to the standing position and squeeze your glutes.
- Slowly raise your heels as far as you can off the floor.
- Squeeze the calf muscles, and then slowly lower your heels back to the starting position.

Romanian Deadlift to Calf Raise

Burning Superset! Do exercise A and B back to back without a break. Once you have performed both of them, take a break.

8 per side!

- In a wide stance and dumbbells in each hand step down to a side lunge position
- Push your hips back lowering down 
- Keep your spine neutral and core tight throughout the exercise

A: Alternating Side Lunge

Now continue with your bodyweight and stay low! 4 reps per side!

- 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.
- Stay low throughout the exercise.

B: Low Side to Side Lunge

SUPERSET: Alternating side lunge + Low Side to side lunges

Giant set! Do exercises A, B and C back to back without a break or with just small break. Once you have performed them all to one side, take a break, and then change the leg. 2 giant sets per side.

Alternatively you can do this with a miniband.

Alternatively you can do this with a miniband.

-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 on your ham.
- 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.

DB Donkey Kicks

Alternatively you can do this with a miniband.

- Position yourself on your hands and knees, keeping your knee bent.
- Lift your knee up towards the ceiling.
- Pause at the top of the motion.
- Slowly return to the starting position.

DB Fire hydrants

Alternatively you can do this with a miniband.

- Assume a starting position on all fours with a dumbbell behind your knee.
- Lift one leg laterally up and bring it back by making a circle motion.
- Bring your leg back down.

DB Donkey Kick Circles

Isolated Glute Giant Set

This 100 Rep Finisher is here for you to totally finish up this muscle workout before moving to our band burnout circuit! Take a band and a dumbbell. Perform exercises A, B , C and D back to back without taking a break in between or with just a short break.

- Lay down on your back while keeping your knees bent, band aroung your legs and weight across your hips
- Open up your knees and keep your heels together throughout the exercise
- Thrust your hip up up by engaging your glutes
- Bring your hip back down

Frog Glute Bridge

- Pulses!
- Lay down on your back while keeping your knees bent, band aroung your legs and weight across your hips
- Open up your knees and keep your heels together throughout the exercise
- Thrust your hip up up by engaging your glutes
- Come halfway back down and back up again
- Repeat

Frog Glute Bridge Pulses

- Keep your chin tucked, knees bent and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.
- Open up your knees on top by engaging your abductors
- Bring your knees back and come back down

Glute Bridge Abduction

- Keep your chin tucked, knees bent and hip thrusted up throughout the exercise
- Push through your heels to maximize glute activation
- Open and close your knees by engaging your abductors

Glute Bridge Hold with Abduction

100 Rep Finisher

Now this band burnout circuit is to push you just a little more. The purpose is to get rid of any extra energy we might have, sweat, burn some extra calories in a short time. It doesn't last long, just about 10 minutes depending on how long you rest between sets. You totally got this! Take a small 10-15 sec break after each exercise (just to check the next exercise and breath a little). We take 1 minute break after the whole round is completed.

You can do this workout with your bodyweight as well (without the band).

After this band burnout the whole workout is DONE! Let's go!

-Stand with your feet hip-width apart and a band between your thighs.
-Lift up your left knee to your chest.
-Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

Banded run

- Start with a band underneath your legs
- Flex at the knees pushing your hips back to come down
- Raise your leg laterally engaging your abductors and glutes

Squat to Abduction

- Place a band above your knees
- Come down in to a squat position 
- Walk forward with small steps keeping tension on the band
- Stay in squat position
- Walk forward 5 step and explode up jumping off the floor
- Land and repeat

Alternative: Monster walk without the jump

Monster Walk to jump

- Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral with a band around an ankle and the other foot.
- 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.
- Come back down and immediately repeat with the other leg.
- Continue donkey kick alternating legs.

Alternating Donkey Kick

- Start with a narrow stance and a band between your thighs.
- Push your hips back flexing at the knees to come down until you reach parallel.
- Push through your heels extending your legs to come up and step to your side.
- Perform a squat with a wide stance.
- Come back and perform a narrow squat again and step to the other side doing a wider squat.

Narrow Squat to Wide Squat

BAND BURNOUT

DAY 38 - LOWER BODY STRENGTH + BAND BURNOUT

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 38 - LOWER BODY STRENGTH + BAND BURNOUT

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