Name: Playbook - Ida Jemina - W1/D5 Isolated Glutes
Uploaded: 2024-02-13T13:19:03.578Z
Duration: 60 min
Description: W1/D5 Isolated Glutes

Franci

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

Heidi Rainesto

Ally

Sanna Arpiainen

Maria Johnson

Glutea are jelly 😅😅😅🥰🥰🥰😍😍😍

Monini

Nessa Breann

Crystal

Benjamin

Nice workout, the end was hard with a band.

Simona

Zimms

Kellen Riley

Shivani

Glutes on fire 🔥 can’t wait to see results !

I can feel my butt 🙊😅

Tykkäsin erityisesti alun taljaliikkeistä joilla sai hyvän poltteen pakaroihin joka säily koko treenin ajan 👌👌

Kaisa

Benaisha

Tamara

Maria

Definitely works the gluten! Week 1 done 😊

Kristie

Miia

Sai kyllä taas niin mahtavan poltteen juuri oikeaan kohtaan! 💪🏼

Riia

Jouhara

Darlene

Man that was a toughie! I couldn't finish 😅 I hope I can improve my resistance next week 😛😛😛

Jessy

So many movements that got a bit tired just checking all the movements😅

Meri

Didn’t realize how weak my abductors were until this workout. Couldn’t even use the bands! But great workout.
The single leg kneeling squat was a bit uncomfortable for me not sure if I wasn’t doing it properly or because of the hard gym floor.

Christian

My glutes are on fire!!🔥 great workout!!

Grace

Extended clamshells?!  How do you invent this stuff?  Those are killer!  Great job!

Matthew

Killer workout! Absolutely love this program and your workouts! I’ve done a couple booty programs and yours is the only one I’ve been actually seeing results. Amazinnnggggg!!

Suhail

Valerie

Kaikki oikein hyviä liikkeitä, mutta ainakin näin ensimmäisellä kerralla tuntui että kunto loppui kesken. Tämä liike määrä vaatii siis hieman totuttelua.

Jaana

Amanda

Tämmöstä poltetta ei oo ollu hetkeen, auts! 🥺🤣 Aattelin että helppo nakki ku paljon liikkeitä ilman painoja, voi kuinka väärässä olinkaan. Super! 🔥

Alexandra

Tiia Nyqvist

Välillä on pakko treenata kotona. Tämäkin onneksi onnistuu melko hyvin myös autotallissa. Korvasin ekat kaksi kumpparilla ja frogi jäi pikkaisen vajaaksi painoista (42kg vs 60kg salilla) mutta korvasin sen painon vajauden suuremmalla toistomäärällä. Eka viikko kunnialla maalissa 💪🏻 huomenna ansaittu vapaa ja maanantaina alusta!

Kirsi

Alyssa

Nikki

Mailyn

Looks easy but.. 😱 OMG... Such a 🍑 burner 🔥🔥🤩🤩!!! Ida u r killing us 🥵
but thooseee GAINZZZ!..🍑🤩🤩

Marija Anto

Feel the work on glutes and legs ! Love it !

Audrey

Yuridia

Fantastic. Who knew that bands could leave you shaking like this 🤔

Martina

Welcome to the isolated glutes workout! Today we will do some amazing isolated exercises to really target that booty. Remember to SQUEEZE in every exercise! There is absolutely no rush. Let's feel the burn and make those glutes work! First part of the workout is with weights and the second part with a mini band. 

Always do warm-up sets before working sets.

Weights:
Cable kickback 3x12 per side
Cable abduction 3x12 per side
Frog glute bridge 3x8
Single leg kneeling squat 3x10 per side

Band: (Method: 30s work - 15s rest.)
Extended lying abduction 3x30s per side
Donkey kick 3x30s per side
Fire hydrant circles 3x30s per side
Glute bridge with holds 3x30s
Side lying abduction 3x30s per side

-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

- 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

This is such an amazing and challenging exercise! There is no need for a band because this is a tough exercise. However, if you can do this exercise with proper form with a band and feel the burn, just do it!
- Lie down on your side
- Take support with your elbow and keep your knees bent
- Lift your hips off the ground by abducting both legs simultaneously and opening your knees, only keeping the lower knee on the ground
- Come back down with a controlled motion
- Remember to do both sides!

Extended Clamshell

-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. (If you have a shorter and more firm band, place it on your hamstring instead of the 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.

Donkey Kicks

- Assume a starting position on all fours with a band around your legs
- Lift one leg laterally up and bring it back by making a circle motion
- Bring your leg back down

Fire Hydrant Circles

- Place the barbell just above your pubic bone with a bar pad like the squat sponge.
- Keep your chin tucked and flatten your lower back against the floor to start each rep.
- Lift your toes off the floor and push through your heels to maximize glute activation.
-Hold at top position for 2 count.

Glute Bridge with Holds

- Place a band around your legs and lay on your side
- Raise your knee engaging your abductor and glutes

Lying abduction

W1/D5 Isolated Glutes

Mary Hurley

Charlene 

WHAT EVEN WAS THAT. What a killer workout 🥵

W1/D1 Glutes and Legs Volume Pump

Alina

luca

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

W1/D2 Entire Upper Body

Kiva treeni varsinkin viimeiset taljassa tehtävät vedot oli🤩🍑🔥

Tiina

Bailey

Oikein kiva treeni, DL tuli voimakas olo😁

W1/D3 Heavy Glutes and Legs

Alli

Jennifer Valle

W1/D4 ABS + CARDIO

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

Noelle

W2/D1 Glutes and Legs Volume Pump

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 😁

Myriam

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

Uljana

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

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!

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👏🏼

Liina

W9/D4 Abs + Stairmaster Circuit

Maria Cervantes

W9/D5 Glutes Targeted Workout

Huh huh. Päätin että nyt viimeiset 3 viikkoa vedän täysiä. Isoja painoja rohkeasti. Tuntui niin hyvältä!

Tevin & Allie

Tää treeni on kyllä mun suosikki jalkatreeni kaikista tähän astisista jalkatreeneistä sekä Shapedin että tän ohjelman puitteissa 💪🏻🔥

W10/D1 Defined Glutes and Legs

W10/D2 Sculpted Upper Body

Amazing so happy to be back on track 🫶🏼✨

Huh huh, olipa hyvä setti! Kyykky vielä kammoksuttaa mutta pienin askelin etenen.

W1/D5 Isolated Glutes

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