Name: Playbook - Ida Jemina - W1/D3 - Strong Legs and Glutes
Uploaded: 2022-11-13T17:38:34.158Z
Duration: 50 min
Description: W1/D3 - Strong Legs and Glutes

Talia

Daniela

Elizabeth

Cassie

Faceless

Great work out!! Super excited I was able to increase my weight!!!!😍💪🙌🏻

Melissa

🔥🔥🔥it was hard damn at the end😜

Venera

Christine

Awesome. Had to make some adjustments, because our gym didnt have some equipments. 👌

Eveliina

The best for the bootay 🍑 🔥 and at the end you have the best jelly feeling lol amazing way to kick this Sunday 💪🏻

Isa Flores

A very good exercise. My butt and legs are on fire. I feel that your exercises are more motivated right now.💖❤️‍🔥🙏🏼🤗 Thanks Ida.

Martina

I loved doing the super sets! They really tired me out!

Jenn

Amanda

Jennifer Prescod

Kristie

My muscles are burning !!! 🔥Thank you for this enjoying 💪🤩❤️❤️❤️

Daryna

Jenna

Yuriko

So much fun!! I am reaching a point where it is fun bc I know I am improving myself!

Hannah

Irina

Rozelle

TETA DJANA

Brandi

Roosa

Nina

Ruby

Julia

I cannot do the lying leg curl due to nerve damage. 

How else can I do this workout?

Ashley

It was great. That was first time when I sweat that much 🤗🥰 I feel happy 😃

Anna

Marine

Aivan liekeissä näistä kolmesta edellisestä treenistä 😎🔥 aivan ihanaa saada uusii liikkeitä kokeiluun ja tuntuu, että tää ohjelma sopii mulle. Vika liike meni vähä miten meni, varmaan liian vähä painoa, mut ei oikein jaksanutkaa enää panostaa 100%😅

Jasmin

Deniss 💚

I loved today's workout even though I'm 😓

Brittney

Evelyn

Today was good training day, thanks for this workout😍🔥

Milla Leiniö

Best workouts honestly! I continue to get closer and closer to my goal!! ❤️❤️

Darlene

It was great sweat but i think i could not lift the weight properly as it was heavy.

Shahila

Kiva treeni! Tuntui hyvin mut ei kuitenkaan ollu mahdoton jaksaa loppuun 🤩

Juliana

Ninoska Sanchez

If u could offer alternatives to some exercises in case a gym doesn’t have certain materials ? That would be so helpful 💯

I feel like the calf raises weren’t working for me. Could just be me though

Anna Conrado

Jälleen kerran taattu kova treeni! Aluksi luulin että lisäpainoa en voi laittaa mutta mitä vielä! Rauta tuntui kevyeltä ja lisäpainoja sai laittaa aika kivasti. Polte tuntui taas siellä missä pitikin! Kova treeni! Taattua laatua! Vähän taas muokkasin treeniä, tein pohkeet ja hip thrustin smithissä.

Minttu

ANOTHER AMAZING WORKOUT!! 🙌🏻🙌🏻

Perla

Tanja

Strong legs and booty! That's what we are looking for! Today it's all about weight training and you are going to do many of my favorite exercises. Let's do this!

Always do warm up sets before working sets.

Squat with pulse 3 x 6
Smith machine rear lunge 3 x 8 (each side)
Hip thrust  3 x 8
Lying leg curl 3 x 8

Superset
Cable kickback 3 x 10
Cable hip abduction 3 x 10

Seated calf raises 4 x 10

- Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
- Descend by flexing the knees and moving the hips back. Ensure that the knees stay align with the feet.
- Continue as low as you can that feels natural to you. When reaching the lowest point reverse the motion, drive the weight upward into a small pulse and back down again. 
-Then stand back up into starting position

Squat with a Pulse

-Stand upright with the bar of the Smith machine resting on the back of your shoulders.
-Step backwards with one leg and lower your body until your back knee is just off the floor, maintaining your balance.
-Keep your body upright, head up and hips tilted forwards throughout.
-Push up and return to standing and repeat for the other leg.

Smith Machine Rear Lunge 8 per leg

-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 face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
-If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
-Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted.
-Slowly lower your legs to the starting position in a smooth arcing motion.
-Repeat

Lying Leg Curl

Sets of ten each side. Perform exercises A and B  back to back without taking a break in between. This super set is so good and makes the glutes burn!!

-Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle. 
-Face the weight stack from a distance of about two feet, grasping the steel frame for support. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. 
-Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
- Repeat for the recommended amount of repetitions. Switch legs and repeat the movement for the other side.

Cable Kickback

-Standing sideways with your left side facing the weight stack of a pulley machine, attach an ankle cuff to the right ankle.
-Hold the machine for balance if you need to and slowly lift your right leg up to the right side.
-Pause and slowly return your right leg to starting position.
-Repeat the movement.

Cable Abduction

Superset

-Take a seat on the bench and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off. Position the dumbbells on your knees.
-Extend your ankles
-Lower the heels by dorsiflexing the ankles until the calves are fully stretched.
-Extend the ankles and exhale as you flex the calves.
-Repeat for the assigned number of repetitions.

Seated Calf Raise

W1/D3 - Strong Legs and Glutes

Tracy

Aivan mahtava! Sairasputken jälkee on hyvä aloittaa tästä :)! Kyllä on kunto sen verran huonontunut taas mut eiköhän se pikkuhiljaa kunhan ehtii!

Magdalena

Alexis

W1/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

Sabrina

W1/D2 - Volume Upper Body + HIIT

Jamie

Nepo

W1/D4 - Strong Upper Body + ABS ATTACK

Oli jotenkin todella raskas treeni. Tein kuitenkin, vaikka monta kertaa teki mieli lopettaa 😎

Milla

Addelyn Quinn

W2/D1 - Volume Legs and Glutes + 8 min Full Body Circuit

I swear I’m athletic but the second we did pushups😅 great workout!

W2/D2 - Volume Upper Body + HIIT

T bar lunges were really awkward to hold. Felt like I could have done more weight, but I couldn’t keep balance. Learning process 😁

Melissa Johnson

W2/D3 - Strong Legs and Glutes

Michelle

I don’t know about back, but abs were totally smashed

Olga

W2/D4 - Strong Upper Body + ABS ATTACK

This 11 minute full-body circuit in the end was a pure killer😰

In a funk last couple of days, but got it done today.

Wowwwww!  Loved it. The circuit at the end was the killer!

Jen B

W3/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

My favorite type of cardio! I used the treadmill. I had to alter a few moves bc it seemed like everyone today needed the cable machines 🤦🏼‍♀️ Still got a great burn!

Interval boost at the end is a great finisher!!!

W3/D2 - Volume Upper Body + Interval boost

Great workout! I’m loving this program!

Isaac

W3/D3 - Strong Legs and Glutes + 20-minute cardio

W3/D4 - Strong Upper Body + ABS ATTACK

I was dying already after the first set, but the full-body circuit killed me totally

Ihan huippu 🔥 Jalat ihan pumpissa. 💥

Meea

W4/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

This really wow was a thought one but I got this 💪🏻 🔥 no pain no gain so let’s keep doing that hard work

W4/D2 - Volume Upper Body + Interval boost

W4/D3 - Strong Legs and Glutes. 25-min Cardio

W4/D4 - Strong Upper Body + ABS ATTACK

Helene

W5/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

W5/D2 - Volume Upper Body + HIIT

Pohkeet on ainakin tulessa🔥😅 Ja on ne pakarat myös. Kiitps🔥🔥

W5/D3 - Strong Legs and Glutes

Super treeni, kun haluaa väsyttää yläkroppaa.❤️‍🔥❤️‍🔥😍Thanks Ida!

W5/D4 - Strong Upper Body + ABS ATTACK

Wowwww. That was a killer!  Loved it and I have a lot of room to improve.

Aziza

W5/D5 Fat Burning Stairmaster cardio

Such a burning one 🔥 🥵 but a nice feeling after the work it’s done 💪🏻 💕

W6/D1 - Grow Glutes and Legs + 11 min Full Body Circuit

Oh, my gosh, these pyramid sets are awesome

Amazing but wohoa 🥵 my arms still shaking and u barely can write lol but awesome feeling after the work it’s done 💪🏻 only with Ida 💕

🔥❤️‍🔥👌🏼 perfect and I'm on fire.💦💦

W6/D2 - Volume Upper Body + Interval boost

No nyt oli taas 🥵🔥👌🏻 yks lemppareista 🔥

W6/D3 - SHAPED Legs and Glutes!

❤️‍🔥 abs are on fire. Upper body felt good to do but I needed to find some other options for movements because of rush in the gym.😄💖💦

Such a burn on those abs 🍫 I can feel them burning 🥵 🔥 but amazing feeling now ! It wasn’t easy but I got this 💪🏻

W6/D4 - SHAPED Upper Body + ABS ATTACK

I just make 30 minutes at the treadmill but it was a good one 🔥 🥵

Another week complete , and I really , really can see my changes , I lost 3,4kg in 2 weeks

Romina

I could do everything except the jumps at the end because my gym’s equipment is old and I can’t jump on it or it will break!

Benaisha

W6/D5 Fat Burning Stairmaster cardio

Such a burn 🔥 🥵 I really thought I wouldn’t make it but I did it 💪🏻 and it’s an amazing feeling after the work it’s done 💕 still working to make me more stronger and confident thank you Ida

W7/D1 - Volume Legs and Glutes + 11 min Full Body Circuit

It was f…g awesome.Thanks God I’m alive😜

This one was a challenge one 💪🏻 🔥 but I got this with Ida and my tomato face says that’s it lol 
 🥵

W7/D2 - Volume Upper Body + HIIT

Amazing but such a burn my butt was on fire 🔥 🍑 but I saw that shape in the mirror and I just keep pushing myself until the end 💪🏻 💕 can’t wait to start tomorrow a new challenge!

Can’t love more your program one more week and I’m done:(

Salwa

W7/D3 - Strong Legs and Glutes + 25 min cardio

It was thought but I made it until the end 💪🏻 🔥

W7/D4 - Strong Upper Body + ABS ATTACK

Tomato face active all the time lol but awesome way to burn calories and as well relax the mind from the routine 🏃🏻‍♀️

TAMARA WILSON

Oli hyvä treeni puolison tyttären kanssa ❤️

W7/D5 Fat Burning Stairmaster cardio

It was intense workout. I like my improvement on leg quads and calf.

Heramb

W8/D1 - Grow Glutes and Legs + 11 min Full Body Circuit

Such a burning 🥵 🔥 💪🏻 my arms was shaking and my whole core as well but amazzzzing!

Yesss my shoulders are burning right now 🔥

Audrey

W8/D2 - Volume Upper Body + Interval boost

Thought and burning one ❤️‍🔥🔥🥵 but I made it until the end ! I feel unstoppable now and my bootay feels great!

W8/D3 - SHAPED Legs and Glutes!

Amazing but Wohoaaa nothing easy to make it but I got this 💪🏻 what a burning 🥵 🔥 in the abs and the arms and everything lol

Absolutely amazing! After the 8 weeks shaped at the gym I feel stronger and more confident in my abilities.  My boyfriend recommended your app when I was looking for a program and I'm so glad I listened! Looking forward to the next challenge!

Workouts like this are so much better than HIIT or ESPECIALLY those damn 11min circuits. 💀💦

Anonymous

W8/D4 - SHAPED Upper Body + ABS ATTACK

It was amazing 🤩 but I change the machine for cardio dance 💃 it’s always a good idea do cardio to keep the heart happy ✨

W1/D3 - Strong Legs and Glutes

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