Name: Playbook - Ida Jemina - W1/D5 Isolated Glutes
Uploaded: 2022-11-13T17:38:33.531Z
Duration: 60 min
Description: W1/D5 Isolated Glutes

Zimms

Heidi Turunen

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 WILSON

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

Monini Huerta

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

Megan

Ää, pakaroihin sattuu😭 mutta tuntuu niiin hyvältä ♥️🔥 ei tarvii istuu enää tänä iltana 🙈🔥🔥

Tuuli

Marisa

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

Uljana

W1/D1 Glutes and Legs Volume Pump

Tää oli kiva kun ei kestä niin kauaa. Hyvin lähti unihiekat silmistä. Vatsat 🔥🔥🔥🥵

Start again after long vacation of rest🥹

Nepo

W1/D2 Entire Upper Body

Magdalena

Karina

W1/D3 Heavy Glutes and Legs

Jennifer Valle

W1/D4 ABS + CARDIO

6/5 mutta liian pitkä 75 min ja alkulämmittely ja loppuverryttely suihkut yms niin liian kauan menee yhteensä.

W2/D1 Glutes and Legs Volume Pump

Increased in weights… couldn’t even lift 5 lbs when I first discovered you! Now I’m at 15!

W2/D2 Entire Upper Body

Mari

Wow I’ve never sweat this much in a workout! I’m feeling the burn!

W2/D3 Heavy Glutes and Legs

W2/D4 ABS + CARDIO

I thought my glutes were gonna explode in the end.

Elizabeth

W2/D5 Isolated Glutes

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

Definitely feeling it ! 😵‍💫😵‍💫😵‍💫

🍑🍑🍑♥️♥️♥️♥️ love it!!!!! 🥵

W3/D1 Glutes and Legs Volume Pump

That core part at the end was so intense I know if my friend hadn't have showed up to join me I would have quit early. It's amazing what a workout partner can pull out of you.

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

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

Prabekam

My abs burn so good after these ab circuits!!

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

I've definitely noticed my core getting stronger, and I wasn't even out of breath after the 30 min cardio workout. This is definitely my favorite program, but I love all of your programs!

W4/D4 ABS + CARDIO

Great! The gym closed yesterday so I could only do half, so I finished today!

Ange

W4/D5 Isolated Glutes

Okay didn't think I could go from last week to this week with the progression but here I am 😭. I was thrusting off a bench that was too high!

Literally amazing!! Feeling so good!!! 🙌🏼

ingrid

W5/D1 Intense Glute & Leg Day

rosa

W5/D2 Total Upper Body

Wow this new split is HARD! My legs are shaking which means it’s doing it’s job! 🔥

W5/D3 Build curves - Glutes & Legs Strength

Vicky👑✨

W5/D4 ABS + Boosting Lower Body Circuit

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

Aivan mahtava setti! Pakarat ihan tulessa 🔥🤩

W5/D5 Ultimate Booty Builder

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

W6/D2 Total Upper Body

Great! Is it bad if I do the squats and glute bridges on the smith machine?

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

Aivan kuollut, mutta teki niin hyvää! #wetlookmop

W7/D1 Intense Glute & Leg Day

it would be really useful to insert an option in the app to keep track of the weight/kg you use , to monitor your progress. 😘😘

Cioski

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

Lots of cable work. Would love to see the band alternative to those

Tamar8818

W7/D5 Ultimate Booty Builder

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

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

Sooooo excited for this new block 😍😍!!

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

Huh, this was hard! Tosi hyvä fiilis ku sai valmiiks, ens kerralla paremmin valmistautuneena 🥳👏🏼

Ninna Päivärinta

W9/D1 Defined Glutes and Legs

Miryam Guedea

Tosi hyvä ja raskas treeni. Parilla tehokeinolla saa kyllä paljon aikaan. Haastoi tosi hyvin ja kyllä selässä tuntuu😍🔥

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👏🏼

Karoliina

Tevin & Allie

W9/D4 Abs + Stairmaster Circuit

Äää mikä polte! Booty Burnout todella😂😍 omg, sairaan hyvä🔥🔥

W9/D5 Glutes Targeted Workout

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

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.

W10/D3 Thick and Strong Lower Body

Aaah, the burning feeling 🤩🔥🔥🔥🆘

Marina

W10/D4 Abs + Stairmaster Circuit

W10/D5 Glutes Targeted Workout

W11/D1 Defined Glutes and Legs

Aamulla klo 6.30 salilla. Olipahan taas herätys. Mutta ihanan tehokas. Ei oo kädet enää pulkannarut!

Näin pitkälle pääsin ennen kuntosalien täyssulkua. Viimeiset 1,5 viikkoa pitää sitten olla luova.

Ilman tätä appia en varmaan ikinä lähtis salille! Tää on tosi selkeä eikä turhaa kikkailua 💪 ja aina tuntuu siltä et nyt on tehty 😅😅

Tuli mieleen et onko mitään mahdollista laittaa aina jokasen liikkeen kuvaukseen et mihin lihakseen se liike ensisijaisesti tehoaa? Tietäis missä sit pitää tuntua ja oppisi ☺️ tuli vaan mieleen, aivan huippu appi jokatapauksessa!!! 🥰

Tiia

W11/D2 Sculpted Upper Body

W11/D3 Thick and Strong Lower Body

W11/D4 Abs + Stairmaster Circuit - level up

Omg, olin aivan kuollut. Laitoin niin isot painot että hyvä että jaksoin tehdä, pitää vaan luottaa ja uskaltaa. Ihanaa!

W1/D5 Isolated Glutes

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