Name: Playbook - Ida Jemina - W1/D1 Glutes and Legs Volume Pump
Uploaded: 2024-02-13T13:19:03.542Z
Duration: 75 min
Description: W1/D1 Glutes and Legs Volume Pump

Mary Hurley

Charlene 

WHAT EVEN WAS THAT. What a killer workout 🥵

Viimeinen kuminauha jumppa oli niin timanttia!!! En jaksanut kuin 8toistoa kun pakaroita poltti niin kovasti :D. Tykkään yhden jalan linkeistä, kun liikkeen saa menemään juuri oikeana paikkaan!

Tiina

Whewww I did it. Felt like giving up my legs were shaking but completed it. Yeahhhhhhhh

Gina

Alli

Trying to get motivation again after eating bad for the holidays and today was a good workout 👏

Daisy

Johana

Michelle

Monini

Sanna Arpiainen

This is exactly want I wanted 🍑💜🙈

Myriam

Berdeen

Nessa Breann

Starting the booty program today, great workout!

Amanda

So friggin hard but soooo good, really feel like I’ve been working out for real

Stefano

This workout was challenging but so energizing. Feeling good after day 1!💪

Noelle

Allow us to submit our weights so we can record that. I may be missing that though

Nicole

Really good! Just got back into working out and this was easy to follow and targets your glutes entirely!

Crystal

Starting again after a long break.Hope will not die 😁

Venera

It was great, I would love to add the weights I have used so next time I can have a reference to add more. Thank you !

Simona

Benjamin

Zimms

Heidi Rainesto

Uljana

Magdalena

Jennifer Valle

Kellen Riley

Jenessa

Franci Cardenas

So excited to start this program for the 2nd time!!!

Hyvin tuntu 👌 erityisesti pakarat sai kyytiä🔥

Kaisa

Kova jalkatreeni vaikka ei kyykkyjä olekkaan 🔥💯💥😍 tosi kiva ja inspiroiva treeni🥳😇

Tuuli

Elaine

Back on the program! Feeling the burn already!

Benaisha

Janika

Cassandra

I'm so excited to be back! I tried other apps, but this is definitely my favorite. I'm sticking to it.

Tamara

Huh HUH!!!! eka treeni ja palo 851 kalorii ja pakarat kiittää! Kiitos Ida 😍🔥❤️

Maria

Cindy

Holy cow!! My glutes hurt already 😅
Great workout!!

Kristie

Tein tän eilen salilla ja voi jestas mikä tunne pakaroissa on tänään. Salin pitäjätkin naureskeli kun jalat vaan tärisi kun oli viimemetrit enää jäljellä😍😍🤩

rosa

Welcome to the first workout of the Booty Build Gym program! I'm so excited for you to get started! This program is designed to build muscle and strength to your glutes and lower body. We'll hit the lower body 3 times a week with different workouts, work our entire upper body as well every week and do one cardio session a week to improve cardio vascular fitness & actively recover from our gym workouts. The program lasts 12 weeks and consists of 3 different periods of 4 weeks. Your routine will update every 4 weeks. This is how you'll make progress by increasing your weights workout by workout. Remember to pic a bit heavier weights every time when doing the same workout. That is the key! Stay consistent and you will make some serious gains! We got this!

In today's workout we will get a lot of volume in! Let's get this party started and make results together!!

Always do warm up sets before working sets.

This circuit is here for you to activate your glutes! It will burn! Take a band and do THREE ROUNDS! Perform exercises A, B  and C back to back without taking a break in between. Take a break after all three exercises are done. Perform a total of three giant sets.

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

Back Leaning Band Seated Abductions

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

Upright Band Seated Abductions

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

Forward Leaning Band Seated Abductions

Volume Pump Circuit

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

This is such a great super set. First we do a heavy exercise and then continue with a lighter exercise.

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold a barbell across your hips.
 -Lower your hips down so your glutes almost come in contact with the floor.
 -Pressing through your heels and squeezing your glutes, return the barbell to the start position.

Hip Thrust

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Place a band around your legsq.
 -Lower your hips down so your glutes almost come in contact with the floor.
 -Pressing through your heels and squeezing your glutes push your hip up.

Banded Hip Thrust

Hip Thrust + Banded Hip Thrust Superset

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

This is also such a great super set. First we do a heavy exercise and then continue with a lighter exercise.

- Place one knee on a bench as support
- Hold a dumbbell on one hand and lower the weight 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

Assisted Romanian Deadlift

- Place one knee and your hands on a bench as support
- Keep your one leg extended and lift it up until parallel with the upper body by engaging the glutes
- Psst! This is a bodyweight exercise but you can absolutely take ankle weights with this one if you want or attach a strap connected to the pulley around your ankle.

Bench Glute Kick Back

Assisted romanian deadlift + Bench glute kick back Superset

- Sit down to the leg press machine diagonally
- Place you upper leg on the leg press with a wide stance while keeping your knee aligned with your foot
- Keep your spine neutral throughout the exercise
- With a controlled motion push the leg press up and down with your working leg

Single Leg Diagonal Leg Press

-Face away from the machine and grab the rope attachment with your palms facing each other in between your legs
-Take a few steps away from the machine so that the pulley begins to lift the weight off the rack. Ensure that you are far enough so that the weight lifted does not come back in contact with the weight stack
-Begin the movement by bending at the knees and waist and pushing your hips back towards the machine. We bent the knees to target the glutes more than hamstrings.
-Keep pushing your hips back until you feel a nice stretch
-Pause for a second and reverse the movement by extending at the hips
-Ensure that you squeeze and activate your glutes at the top of the movement
-Repeat for the desired amount of reps

Bent Knee Pull Through

- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso up by engaging the glutes

Back Extensions for Glutes

-Starting Position: On all fours, knees below hips, hands below shoulders. 
-Resistance band around legs just below the knee.
- Lean on the other side, then lift your legs upright and one leg laterally, groin parallel to ground.
-Repeat for prescribed reps, then switch legs.

Twisting Fire Hydrant

W1/D1 Glutes and Legs Volume Pump

Alina

luca

This was great! Actually felt like I got a good upper body workout!

Ally

W1/D2 Entire Upper Body

Kiva treeni varsinkin viimeiset taljassa tehtävät vedot oli🤩🍑🔥

Bailey

Oikein kiva treeni, DL tuli voimakas olo😁

W1/D3 Heavy Glutes and Legs

W1/D4 ABS + CARDIO

Franci

En saa tota single leg kneeling squatia tuntumaan missään. Tuntuu että liikerata kovin lyhyt.   Ärsytti.

W1/D5 Isolated Glutes

Glutes on 🔥 tosi kiva treeni, meni todellakin sinne minne pitää liikkeet,🍑

W2/D1 Glutes and Legs Volume Pump

Maria Johnson

Kicked my butt. I normally dislike upper body but this one slaps.

W2/D2 Entire Upper Body

My butt is definitely burning after this one!

Always a quaranteed burn with these excercises!

Jenni

W2/D3 Heavy Glutes and Legs

Exzon

W2/D4 ABS + CARDIO

Doesn’t get easier the 2nd time! 💦💦

This workout always makes me weep. But after completing it I always feel like a winner!

W2/D5 Isolated Glutes

Pull throughs be burning by that point in the workout 🏋🏻‍♂️

Definitely feeling it ! 😵‍💫😵‍💫😵‍💫

W3/D1 Glutes and Legs Volume Pump

Did this with a friend and we literally wept at the end :')

W3/D2 Entire Upper Body

Moni

Ihan parhaita nää sun saliohjelmat 🔥🔥

Meea

W3/D3 Heavy Glutes and Legs

Addelyn Quinn

Minna

W3/D4 ABS + CARDIO

I loved this workout, so intense. AMAZING 😁

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

W4/D2 Entire Upper Body

Love this sh**!! 🖤🖤 Thank you for giving me the confidence to keep on keeping on at the gym 🥹🥲.

Vanessa

W4/D3 Heavy Glutes and Legs

Melissa

W4/D4 ABS + CARDIO

W4/D5 Isolated Glutes

My goodness!!!! My glutes are on 🔥🔥🔥🔥🔥🔥🔥

Oh my gosh!! This is killer on the legs 🦵

W5/D1 Intense Glute & Leg Day

W5/D2 Total Upper Body

🫠🫠🫠 ☠️ apenas pude terminar! ❤️‍🔥 💯/ 💯

Karina

Really nice workout! Working hard for my peachy 😁💜

W5/D3 Build curves - Glutes & Legs Strength

Wow. That boot circuit got my good. Officially have noodles for legs🔥

Woooow don’t think I’ve ever done a booty circuit that made me sweat so much🥵

W5/D4 ABS + Boosting Lower Body Circuit

Seems like a more simple day... 🔥 like usual!

W5/D5 Ultimate Booty Builder

It was tougher than the 1rst time 😅 feel good !

Mari

W6/D1 Intense Glute & Leg Day

Good I would like to see more ab workouts though but not sure if they are necessary or not 🤔 I know when moving the upper body it adds

Megan

W6/D2 Total Upper Body

Did this yesterday and was so dead I forgot to hit submit🫠

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

W6/D4 ABS + Boosting Lower Body Circuit

Christian

Ange

W6/D5 Ultimate Booty Builder

Aivan kuollut, mutta teki niin hyvää! #wetlookmop

W7/D1 Intense Glute & Leg Day

W7/D2 Total Upper Body

W7/D3 Build curves - Glutes & Legs Strength

💥💥💥💥💥👏🏻👏🏻👏🏻👏🏻👏🏻

W7/D4 ABS + Boosting Lower Body Circuit

It was great, definetly feel a pump! Im seeing results with the program!

Mireille

W7/D5 Ultimate Booty Builder

Tamar

Ida, I move to Budapest in July. My schedule is going to change a lot and I’m worried I won’t be able to make 5 days a week. Can I still make great progress with 4 days? ( really trying to transform legs/glutes/and cut some fat)

W8/D1 Intense Glute & Leg Day

So excited for the new program you made! 💪🏼🤩

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

Huhh, tosi hyvä🔥 Ehdin tekemään vaan yhden kierroksen loppu circuitista, mut nyt on kyl hyvä fiilis mennä töihin👌🏼☀️💛

Mira

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

Woooooooo! Felt the burn. Excited to start the final third of this program💪🏽

Sooooo excited for this new block 😍😍!!

Lepoviikon jälkeen sujui yllättävän hyvin, otin kevyesti kun tein kotona jossa rajalliset painot mutta tästä hyvä jatkaa.

W9/D1 Defined Glutes and Legs

Great workout, my whole upper body is 🔥🔥

W9/D2 Sculpted Upper Body

Amazing lower body workout! Getting stronger everyday 🫶🏼💖

Kyykkäsin ekaa kertaa oman painoni 💪🏻 jee! Tuloksia!

Kirsi

W9/D3 Thick and Strong Lower Body

Koska meilläpäin ei ole portaita salilla, tein vatsatreenin lisäksi kuminauhalla pakaratreeniä kotona ☺️👍🏼 Kivan kevyt treeni, lisäsin toistoja koska tiesin, että en pysty tekemään loppuun asti tämän päivän treeniä👏🏼

W1/D1 Glutes and Legs Volume Pump

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