Name: Playbook - Ida Jemina - W1/D3 Dumbbell Glutes and Legs
Uploaded: 2024-02-23T11:32:14.600Z
Duration: 60 min
Description: W1/D3 Dumbbell Glutes and Legs

Wendy

Gina

Amanda

Ellie

Just what I needed this morning! I love the dumbbell donkey kicks and abductions.

Tiffany

Sharyl

Corinne

Stephanie Cleary

Evie

Loved it. 
When I see a 3 with arrows does that mean 3 rounds of all the exercises? or you just do three sets of 10 and go to the next for example?

Emmelie

Goooooood!!! As third lesson after so much pain from the previous two I’d say the one that needed! 🙌🏻

Yana

Harlee

Today was hard for me. But this was rewarding. 🤙🏼

Craig

Jillian Whitton

Loved it💪❤️ Sweating so much but legs stronger than ever😍

Laura

Marta

Sjofn Maria

Candy

Inesa

Laurie

Alice

Last workout of the year! You've made my fall and winter workouts a lot more fun and exciting. Happy new year!

Leticia Lopez

Alisha

Sarah

So good!! Legs shaking like crazy 🤣 First workout in 2 weeks cause I've been sick so felt even better doing this

Miia

chaize

Terhi Poikela

Tran Nguyen

Flor

Svitlana

Great! Curious if its set up for the single leg exercises having one round consist of one leg and switching for the next round? Or doing both legs individually for each round?

Kristen

Alina

Irina

Elaikah Mae

Antonia

Wilaiwan

Andy

Bartosz

Oooooohhhh myyy gooooood!!!! My booty it’s no fire!!! 🔥🍑🦵🏻

Melissa

Marke

Emma

I got through it pretty quick 35 min and didn’t feel like I went too fast, I did a few more exercises when I was done

Sydney

Carolina

Carrlee

Dumbbell Glutes and Legs! In today's workout you will do some amazing compound movements as well as great isolated exercises with dumbbells. Enjoy the burn!!

1. Frog Glute bridge 3x10
2. Single leg kneeling squat 3x10
3. Sumo Deadlift 3x10
4. Partial sumo squat 3x10
5. Dumbbell donkey kick 3x12
6. Dumbbell abduction 3x12
7. Calf raise 3x10

- Lay down on your back while keeping your knees bent
- 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

- Hold dumbbells in your hands resting on the shoulders
- Keep the supporting leg extended to the side while staying on one knee
- Sit back while maintaining neutral spine, by pushing your hips back
- Come back up while thrusting your hip by engaging your glutes

Single Leg Kneeling Squat

- With a wide stance and knees pointing slightly outwards grab the weight with a narrow enough grip to allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Pull the weight up allowing it to travel as close to your legs as possible
- Bring your hips forward as you come up
- Return to the starting position

Sumo Deadlift

- Stand with a wide stance and hold dumbbells in your hands between your legs
- Point your toes out and keep your knees in line with your toes throughout the exercise
- Lower down to a low squat position
- Come back up but not all the way in order to keep the tension in your glutes at all times throughout the exercise
- Come back down with a controlled motion

Partial Sumo Squat

-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.

Dumbbell Donkey Kicks

- Place your hands as knees on the floor
- Keep a neutral back and a tight core
- Raise your leg engaging your abductor and glute while keeping the weight behind your knee on your ham

Dumbbell Abduction

- Raise one foot off the floor placing your hand on the wall for support
- Raise your heel engaging your calf as your come up
- Come down with a controlled motion

Single leg calf raise

W1/D3 Dumbbell Glutes and Legs

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

The last one was a challenge whewwww! Did it tho ;)

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

W1/D2 Entire Upper Body

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

W1/D4 ABS + CARDIO

Dima

W1/D5 Round Glutes

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

Merry Christmas to you Ida! Thank you for the festive fun. 🎄😇🎅🎉🥳🎁🎊

W2/D2 Entire Upper Body

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

W1/D3 Dumbbell Glutes and Legs

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