Name: Playbook - Ida Jemina - W10/D3 Thick and Strong Lower Body
Uploaded: 2024-02-23T11:32:14.849Z
Duration: 60 min
Description: W10/D3 Thick and Strong Lower Body

Wendy

Tiffany

Rebecca

Evelyn

🍑 💕 🔥 💥 always a good workout with you Ida! Feeling so good after I got all the training! #trainingwithIda Xx

Isa Flores

Jenna

Irina

Thick and Strong! We will increase the amount of reps just a little bit to make progress. Let's build size, strength and power of the muscles. In today's workout you will do amazing movements! You are strong!

Always do warm up sets before heavy working sets.

Equipment: Dumbbells and chair.

Touch - don't sit down. This is for targeting the work more for the glutes. Stick your booty out and touch the box/bench. Then come back up.

Bench Touch Squat

Remember to perform all reps and sets for both sides. B-Stance Hip Thrust is almost like a single leg exercise, but you get the benefit of stabilization for the working leg - it is amazing! Most of the load is placed on your back leg while the other one keeps you stable.

-Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Place one foot slightly in front of the other and touch the floor just with the heel of that foot - this foot is a balancing one while the other side is working. 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.

B-Stance Hip Thrust

Remember to perform all reps and sets for both sides. One rep is done when you have done one side lunge and one abduction!

- With a dumbbell in one hand step to the side and perform a side lunge
- Come back up, place the dumbbell on the side of your thigh and lift your leg laterally by engaging your abductors

Side Lunge to Abduction

Count every romanian deadlift = RDL until you count to 11. One rep is done when you have performed 1 romanian deadlift and 1 b-stance deadlift.

- RDL: With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. Reverse the motion as you return to the standing position and squeeze your glutes.
- B-Stance: On top, place one foot diagonally back and touch the floor with just it's toes for balance.
- With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. Return up and perform another RDL and then another B-Stance deadlift with the other side.

RDL to B-Stance Deadlift

- In a kneeling position and weights resting on your shoulders come up by thrusting your hips and engaging the glutes
- On top squeeze your glutes, but avoid hyperextending your hips
- Come back down and push the booty back

Kneeling Squat

Go slowly! Each side lunge counts as a rep!

- Start with a very wide stance and perform a side lunge to one side
- Stay low and switch sides to perform a side lunge to the other side
- Stay low throughout the exercise
- Keep your spine neutral and core tight!

Low Side to Side Lunge

- In a shoulder width stance and weights resting on your shoulders raise yourself on your toes by engaging the calves
- Squeeze on top
- Come back down in a controlled motion

DB Standing Calf Raise

W10/D3 Thick and Strong Lower Body

Vania Maia

Christy

W1/D1 Glutes and Legs Volume Pump

Giulia

W1/D2 Entire Upper Body

Michelle

Gina

W1/D3 Dumbbell Glutes and Legs

Really enjoying the first week of this workout 🔥

Jamie

W1/D4 ABS + CARDIO

Cheng Wei

W1/D5 Round Glutes

W2/D1 Glutes and Legs Volume Pump

Fantastic arm workout! Yours are the best!

Merry Christmas to you Ida! Thank you for the festive fun. 🎄😇🎅🎉🥳🎁🎊

Evie

W2/D2 Entire Upper Body

Kateřina

Barrbi

W2/D3 Dumbbell Glutes and Legs

Those leg raises and windmills, wow! Great workout as always from you!

Yana

W2/D4 ABS + CARDIO

Amazing workout! My glutes are on fire 🔥

Lena

I think I am finally getting my stamina back!! Woo hoo!

Kendall

W2/D5 Round Glutes

This is one of my favs! The froggies are not getting easier at the end 😅😅 I may have to switch that up in the rotation.

Amanda

W3/D1 Glutes and Legs Volume Pump

Sanna Arpiainen

W3/D2 Entire Upper Body

Ellie

W3/D3 Dumbbell Glutes and Legs

W3/D4 ABS + CARDIO

Starting to see the results!!! 👏👏👏

Dima

W3/D5 Round Glutes

The Bulgarian split squats get me every time 🔥!

W4/D1 Glutes and Legs Volume Pump

Megan

Love I keep getting challenged, bring it on!

W4/D2 Entire Upper Body

I’m getting stronger with every time I do this workout!

W4/D3 Dumbbell Glutes and Legs

The planks are getting longer and I’m getting stronger! 🎉

W4/D4 ABS + CARDIO

Week 4 and still burning!!  However looking forward to the switch up next week. 😊

W4/D5 Round Glutes

You know it’s a good workout when you moan and groan along the way!!
🦵🥊😅

Buuuurns!!  The finisher is no joke. 😍

W5/D1 Intense Glute & Leg Day

Was sick all last week , great workout to get back in 👏👏👏

W5/D2 Total Upper Body

Melissa

W5/D3 Build curves - Glutes & Legs Strength

357 calories burned! I can’t feel my body 😅

Wow what a great ab and lower body circuit! Definitely got me sweating!

W5/D4 ABS + Boosting Lower Body Circuit

W5/D5 Ultimate Booty Builder

W6/D1 Intense Glute & Leg Day

Corinne

W6/D2 Total Upper Body

That torture walk gets me every time! 😃🔥

W6/D3 Build curves - Glutes & Legs Strength

These Abs are some of my favorites!!! And the lower body circuit is 🔥!

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

That finisher had my glutes screaming! 🔥

W7/D1 Intense Glute & Leg Day

Love the strength I am feeling and seeing!

Something about completing 56 pushups on your toes that makes you feel strong AF 😊

W7/D2 Total Upper Body

Martina

W7/D3 Build curves - Glutes & Legs Strength

Gaby Ruiz

W7/D4 ABS + Boosting Lower Body Circuit

Mira

W7/D5 Ultimate Booty Builder

I honestly feel my glutes are across the street at my neighbor’s!!!!
🤣😉😅

WoW, I’m never ready for this workout 😅 not being ready though doesn’t mean I won’t do it 😤😼

W8/D1 Intense Glute & Leg Day

W8/D2 Total Upper Body

W8/D3 Build curves - Glutes & Legs Strength

Seemed never ending… but gives good results 🙌🏻

W8/D4 ABS + Boosting Lower Body Circuit

Oh my God, that was tough! Am I ever going to fall in love with the gym? 🥹😢

W8/D5 Ultimate Booty Builder

Yass, the burn! I appreciated the s.l. d.l. video. Haven’t done them quite like that before. Really targeted the upper glute of the moving leg!!

W9/D1 Volume Legs and Glutes

Love all the arm variations! Arm days are my favorite!

W9/D2 Upper Body Sculpt

Feeling successful 😃 My form on RDL’s and B-Stance has improved so much! Never could have done this without this program!

I loved this one! My inner thighs are going to feel it tomorrow

W9/D3 Thick and Strong Lower Body

Did not like this workout very much but I am a runner so I get plenty of cardio.

Laurie

W9/D4 ABS + Booty Lift Cardio

W9/D5 Glutes Targeted Band Workout

Increasing my weights and feeling confident in my form! Love seeing the progress!

W10/D1 Volume Legs and Glutes

End of the day workout this time and so happy I did it! 🎉

I love the the fact that you introduce upper work outs even if the main focus is the booty ❤️  Enjoyable 🙌🏻

W10/D2 Upper Body Sculpt

Woho! Friyay!!! Good session well with my tomato face 🔥 💦 💪🏻 another amazing workout complete! #trainingwithIda

W10/D4 ABS + Booty Lift Cardio

👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻

W10/D3 Thick and Strong Lower Body

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