Name: Playbook - Ida Jemina - W1/D5 Isolated Glutes
Uploaded: 2021-01-18T16:38:51.982Z
Duration: 60 min
Description: W1/D5 Isolated Glutes

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

Heidi Turunen

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

W1/D5 Isolated Glutes

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