Name: Playbook - Ida Jemina - W10/D2 - Phase 3 - Hams, Glutes and Calves
Uploaded: 2024-02-13T13:19:03.946Z
Duration: 80 min
Description: W10/D2 - Phase 3 - Hams, Glutes and Calves

Melissa Johnson

Wooohoo! Hams glutes and calves for the last time in this program!! Let's get to work! 😍👏

If you could do all the reps and sets properly last time, add a small amount of weights to your working sets or push more when doing the drop sets👊

If you have come this far in this program, tag me on IG @idajemina and use #trainwithida. I want to congratulate you!!😍

Remember to do warm up sets before moving on to working sets .

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

- In a Smith machine, with  a band around your legs and barbell on the back of your shoulders, stand in a slightly wider than shoulder width stance
- Lower down to a squat position, allowing the hips to travel back with a neutral spine and tight core
- Come back up about 1/4 of the way
- Lower back down and push yourself back up to the starting position

Banded Pulse Squat

-Assume a standing position with a wide stance and a dumbbell in your hands between the legs. 
-Engage your core, bring your shoulder blades together, and keep your chest held high.
-With a slight bend in your knees, hinge at the waist with a straight back and lower the weight towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards. 
-Reverse the motion as you return to the standing position and squeeze your glutes. Keep the tension on your glutes when coming up.
-Maintain tightness in your core and repeat!

Dumbbell Sumo Deadlift

Superset: Banded Pulse Squat + Dumbbell Sumo Deadlift

Alternatively you can perform the exercise with dumbbells. 

- Stand upright with the bar of the Smith machine resting on the back of your shoulders
- Step back with one leg
- Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with your foot as your perform the exercise.
- At the bottom of the movement drive through the heel to extend the knee and hip to return to the starting position.
-Repeat to the other side

Alternating Split Squat

- In a wide stance with a dumbbell in your hands between your legs
- Lower down to a squat
- Come back up about 1/3 of the way
- Lower back down to a low squat position
- Repeat
- Keep the spine neutral and core tight throughout the movement

Low Squat

Superset: Alternating Split Squat + Low Squat

Perform exercises A, B and C back to back without taking a break in between. Take a break after both exercises are done.

- Place the weight across your hips and a band around your thighs just above the knees
- Keep your heels together, knees open and bent, chin tucked and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.

Frog Glute Bridge

- Place the band around your thighs just above the knees
- 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 and perform an abduction by spreading opening up your legs
- Come back down and repeat.

Glute Bridge with Abductions

-Lay down on back with band around your legs just above the knee.
-Place feet on ground shoulder width part and raise hips off ground so wight is on upper back. 
-Press knees away from each other so there is resistance on bands. 
-Then bring knees towards each other. 
-Repeat movement.

Glute Bridge Holds with Abductions

Glute Bridge Giant Set

Drop Set: Choose a weight with which you are just able to perform the prescribed amount of repetitions in the first set. Immediately after finishing the first set decrease the weight by 1 level and continue the set without a break in between. Do as many reps as you can, until you fail to do any more reps. When your muscles aren't able to perform any more reps, decrease the weight by another 1 level. Continue the set until you fail to do any more repetitions. Perform the prescribed amount of drop sets and take a break between rounds.

-Properly position yourself on the machine and adjust the weight as necessary
-Begin by using your abductors and glutes to push your knees out and away from your hips until your reach full range of motion
-Return to the starting position to complete the repetition

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.

Abduction Machine DROP SET

Abduction Machine Drop Set

Remember to perform all the sets and repetitions with both sides!

- In a Smith machine, place the ball of your foot on a platform, such as weight plate or aerobic stepper, with your toes pointed forward - your heel will naturally hang off. 
-Extend your ankle.
-Lower the heel by dorsiflexing the ankle until the calf is fully stretched.

Single Leg Calf Raise

W10/D2 - Phase 3 - Hams, Glutes and Calves

Aloitin tämän ohjelman alusta. Hyvältä tuntuu 💪

Heidi Rainesto

Jessica

Wafa

W1/D1 - Phase 1 - Full body strength

Jacquelyn

Wendy

W1/D2 - Phase 1 - Hams, Glutes and Calves

Tamara

Olivia schmidt

W1/D3 - Phase 1 - Push day

OMG MY LEGS FEEL LIKE JELL-O!!!! 🥵🥵🥵🥵🥵

W1/D4 - Phase 1 - Quads

Näytti pahemmalta mitä oli. Hyvä treeni💪🏻

Sanna Arpiainen

W1/D5 - Phase 1 - Pull day

Happy Monday what a way to start the week strong

Felt great today! More comfortable with the barbell squats 😃

W2/D1 - Phase 1 - Full body strength

That was good, candles are still sore from last week

Calves are burning!!!! Love leg/butt days!

W2/D2 - Phase 1 - Hams, Glutes and Calves

W2/D3 - Phase 1 - Push day

This is the only workout that makes me sweat hard! 😅😅😅😅

Olga

W2/D4 - Phase 1 - Quads

Love your workouts so much! You’re the best!

Jamie

W2/D5 - Phase 1 - Pull day

Shirleyou

Exzon

Hard for me to do arms, I’m weak. Can’t seem to add weight well. When I go up I can’t do the exercise with proper form and the weight under isn’t enough 😫

W3/D1 - Phase 1 - Full body strength

Curtsy squats aren’t good for me so I subbed Bulgarian split squats

W3/D2 - Phase 1 - Hams, Glutes and Calves

W3/D3 - Phase 1 - Push day

Lower body is on fire!!!! Freezing outside, but my internal temperature is 1000 degrees!!!! 🥵😂

Veera

W3/D4 - Phase 1 - Quads

Arms are feeling good and strong. Grip strength is what got me this time

Yllättävää kyllä 120km pyöräilyn ohessa vaikeita ei olleet jalat vaan push day. Silloin erityisesti olkapääliikkeet piti tehdä normaalia pienemmillä painoilla. Pull jäi muhimaan odottamattomien vieraiden, väsymyksen ja lauantai aamun koronapiikin takia ja kulki sitten taas levon jälkeen kuin unelma 🤩 huomenna voikin startata 4 viikon intoa puhkuen valmiina rikkomaan ennätyksiä!

Kirsi

W3/D5 - Phase 1 - Pull day

Making it a strong one today now swim time!!

Kotisalilla vapailla painoilla 4vko progress:

Kyykky 27 -> 37 kg 
Hipthrust 55-> 67,5kg
BOR&U 9x2 -> 15kgx2 
Penkki 24,5 -> 37kg
Pystäri 19,5 -> 27kg
Bicep 15 -> 20kg
Triceps 8 -> 17kg 

Keväisen selkävaivan takia halusin aloittaa noissa kahdessa ekassa super himmaillen että tekniikka pysyy varmasti mukana! Niissä onkin sitten seuraavalla jaksolla hyvät gainssit vielä otettavissa kun esim penkin kanssa tekee varmasti tiukempaa 😅 innolla odotan uutta jaksoa ensi viikolla!

W4/D1 - Phase 1 - Full body strength

Happy morning solid workout today!!🤩🔥

Amazing workout today. Calves are burning!

W4/D2 - Phase 1 - Hams, Glutes and Calves

Good way to start off after a quick break ☺️

W4/D3 - Phase 1 - Push day

I so dread quad day…my goodness 🥵🥵🥵

W4/D4 - Phase 1 - Quads

Not super motivated, but we got it done. Phase 1 done!

Rocca

W4/D5 - Phase 1 - Pull day

W5/D1 - Phase 2 - Full body strength

Mira

W5/D2 - Phase 2 - Hams, Glutes and Calves

Im in love💛 Nää on parhaita treenejä ja vitsi miten hyvä olo. Oon niin koukussa😄 Mies ihmettelee kun käyn nykyään niin paljon salilla mut tää on se arvokas oma-aika mistä en enää tingi.

W5/D3 - Phase 2 - Push day

Oh My God!!!!! My gym had the heat up WAY TOO HIGH for this burner today! I’m sweating my a** off!!!!!

W5/D4 - Phase 2 - Quads

Melissa

W5/D5 - Phase 2 - Pull day

Loving the gym! Wish there was a place to log weights so I remember where I left off every week.

W6/D1 - Phase 2 - Full body strength

I workout from home. So I don't have some of the equipment used in the muscle and strength program. What I love about Ida's app and workouts - she gives you an alternative that you can perform. It's crucial!! 
Fitness is not only about lifting and sweating. It's also about knowledge! 
Knowing how to do alternative exercises, progressive overload and nutrition are very important! 
Ida is not only going to make you fit and healthy but also SMARTER! KNOWLEDGEABLE! 
Amazing amazing amazing!!!

Rinat

W6/D2 - Phase 2 - Hams, Glutes and Calves

Great workout. I hate that my left arm is so much weaker than my right! 😩 I need it to catch up ASAP

W6/D3 - Phase 2 - Push day

💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾

W6/D4 - Phase 2 - Quads

Liz Bowman

W6/D5 - Phase 2 - Pull day

Definitely getting stronger, now if I could just get this layer of fat to leave and show my muscles!!!! 😂

Hyvin oli jaloissa voimatasot taas kasvaneet pienen kevyemmän jakson jälkeen (syysflunssa), käsien kanssa tiukempaa

W7/D1 - Phase 2 - Full body strength

Rutina fuerte para glúteos 😍😍😍🌻

W7/D2 - Phase 2 - Hams, Glutes and Calves

I need my left tricep to join the gains party 😣😩 It’s so damn weak!!!!

Im finishing up week 7. My strength is way up. I’m seeing a lot more definition. I’m getting a little bulky and was wondering if I should shift gears to one of your other programs to lean out faster. My arms and shoulders are like buff lol now I need to slim down

Brandi

W7/D3 - Phase 2 - Push day

Babeeeeeeee!!!! Them squat jump finishers!!!! 🥵🥵🥵🥵 legs look great tho!!!

Omgoodness, those squat jumps at the end are freaking killer!!!!! OUCH!!!!

W7/D4 - Phase 2 - Quads

Great way to end the week 💪🏾💪🏾💪🏾

W7/D5 - Phase 2 - Pull day

Day 1 of week 8 for building muscle and my strength has increased significantly.

W8/D1 - Phase 2 - Full body strength

Trying to get back at it after a little sick break. Feeling weak, but getting through.

W8/D2 - Phase 2 - Hams, Glutes and Calves

W8/D3 - Phase 2 - Push day

Not gunna lie, this was a rough one the day after Christmas 😩

Piti vähän soveltaa ulkosalilla kehonpainolla, esim bulgarialaisia ja standing leg extensionia mutta hitto ku tuntu hyvältä!

W8/D4 - Phase 2 - Quads

Alko viimisiä hauiksia tehdes vähä naurattaa ku pikkusen oma tekeminen erinäköstä ku Idalla😂💛 Ei ollu niin vaivattoman näköstä ku ohjevideos ku koitin pinnistää isommilla painoilla ku viimeks loput toistot. Ei niin kaunista, mut ihan parasta huomata kehitystä viikko, viikolta🙏💪🏼 Toisis liikkeis sit taas kehitys tapahtuu sillai et oikei ihmettelee miten isommat painot tuntuuki yhtäkkiä nii kevyiltä😄

W8/D5 - Phase 2 - Pull day

Oh My Gosh! I’m am burnt out!!!! Holy hell balls!!!!! 🥵🥵🥵

W9/D1 - Phase 3 -Full Body

I feel amazing.. I feel I'm getting stronger!!

Brittney

Darlene

W9/D2 - Phase 3 - Hams, Glutes and Calves

Distracted by the game being on, but we got it done 😂

That was a hard push day loved it 💕🔥👍💪

Kelsey

Taru

W9/D3 - Phase 3 - Push Day

Uh ma’am! The superset, leg extension drop sets and squat finisher were not cool! It felt great tho! Thank ya for killing my quads!!!

I was dreading doing this workout! I’m wore out, heart rate is pounding!!!! ❤️🥵

I absolutely LOVED today's workout! Quads from week9 of Muscles and strength challenge😍😍

Maria

W9/D4 - Phase 3 - Quads

W9/D5 - Phase 3 - Pull Day

W10/D1 - Phase 3 -Full Body

Freezing outside, but sweating in the gym! 😂

W10/D3 - Phase 3 - Push Day

That squat ended took my breath away 😣❤️

Mis cuadriceps a punto de explotar!! 😰😰😰 es increíble cuánto peso puedo levantar ahora 🥰

Karina

W10/D4 - Phase 3 - Quads

Deload week is all I have left!!! Went by so fast.

W10/D2 - Phase 3 - Hams, Glutes and Calves

Community

More workouts from Ida Jemina