Name: Playbook - Ida Jemina - LOWER BODY GAINS!
Uploaded: 2023-12-11T13:22:07.279Z
Duration: 50 min
Description: LOWER BODY GAINS!

Marina

Benjamin

Pat Hunter

Sharyl

Wendy

Olga

Marianna

Monini

Loved this workout! It wasn't too long, but it definitely killed this booty.

Elizabeth

🤌🏼 Amazing workout!👏🏼 Do this for glute and leg gains💪🏼🧡

1️⃣ banded db sumo squat 4x15 (alternating set with rdl)
2️⃣ RDL 4x15
3️⃣ lateral lunge 4x12 per side
4️⃣ kickback 3x15 per side
5️⃣ step ups 3x15 per side
6️⃣ db squat jumps 3x12

Remember to warm up with bodyweight or small weights before starting heavy workout sets.

WE GOT THIS!!

Go as heavy as you have power💪🏼
- Stand in a wide toed out stance 
- put a band around your legs
- hold a heavy dumbbell between your legs in front of you
- Lower into a squat
- Stand up but leave the tension on your glutes

Banded Dumbbell sumo squat

- Start with dumbbells in your hands
- Slowly lower the weights with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Perform all the reps and sets with both sides.
- Place your feet hip-width apart, and dumbbells at your shoulders
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

Remember to perform all sets and reps with both sides!

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Remember to perform all sets and reps with both sides!

- Stand in front of a bench
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Bench step up

- In a wide stance hold a weight in your hands between your legs 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

LOWER BODY GAINS!

Whoa! Unexpected fire!! Loved it!!💜🔥😬💜🔥👻👻💜💜

Huh huh! Olipahan polttava treeni 👊❤️‍🔥

1 DUMBBELL LOWER BODY

Isa Flores

30 MIN LEG WORKOUT AT HOME

Päivi

TARGET GLUTES!👑🍑 GLUTE FOCUS GYM WORKOUT

Bev Thomas

Did this to offset my 3 days between next weeks work. Not too crazy, but nice burn.

Melissa Johnson

Jacquelyn

GLUTES on fire DUMBBELLS only!🍑

Brittney

Perla

Dumbbells only lower body

Exzon

Such a burn 🔥🥵🥲 my gad my legs are shaking lol but it’s a good one for those legs

Super workout... intense. Would be great if there was more info on équipement adjustments!

Marie-Pierre

Glutes on Fire CABLE only!

No words yo define this one 🔥🥵  I really thought to stop it but I made it until the end but holy mother such a burnnnnn

ihanan helppo kun ei tarvii laitteita vaihdella🔥🤩

Tuuli

Smith machine lower body workout🍎🔥

Amazing way to active and work those glutes 🍑 🔥 love it 💕

CABLE ONLY GLUTES & LEGS - BUILD CURVES

Ashley Wineland

Amazing way to active and burn those glutes 🍑 🔥 it’s seems easy but Wohoaaa 🥵 a good one 💪🏻

Lower body banded circuit

It was a good work out with exercises that were easy to follow. Really able to focus on what I was doing to get the most out of the workout.

LOWER BODY GAINS!

Community

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