Name: Playbook - Ida Jemina - W11/D3 Thick and Strong Lower Body
Uploaded: 2024-02-13T13:19:03.984Z
Duration: 75 min
Description: W11/D3 Thick and Strong Lower Body

Amazing late Sunday workout ☺️🫶🏼

Jennifer Valle

Heidi Rainesto

We are here for gains! Put your workout music on - it's grind time! We start with the 6 rep squat. Remember that you are stronger than you think! Increase your weights once again in every exercise just a tiny bit IF you were able to do all the reps last time. Let's make progress!

Always do warm up sets before heavy working sets.

1. Box Touch Squat 3x6
2. Hip Thrust with Weight and Band 4x8
3. Smith Machine Rear Lunge 3x10
4. Single Leg Deadlift 3 x10
5. Kneeling Pull Through 3x10
6. Low Side to Side Lunge 3x10 (5 per side)
7. Barbell Standing Calf Raise 3x10

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. Pick heavy weights since you will perform only 3 sets with 6 reps.

Box Touch Squat

-Place a band around your legs for extra booty burn!
- Lie with your upper back supported on a bench and your feet planted on the floor in front of you. 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.

Hip Thrust with Weight and Band

-Remember to perform all reps and sets for both sides.
-Stand upright with the bar of the Smith machine resting on the back of your shoulders.
-Step backwards with one leg and lower your body until your back knee is just off the floor, maintaining your balance.
-Keep your body upright, head up and hips tilted forwards throughout.
-Push up and return to standing and repeat for the other leg.

Smith Machine Rear Lunge

-Stand on one leg while holding a dumbbell in front of the body with an overhand grip and arm fully extended.
- Opposite arm supporting you.
-Slightly bend one leg and raise it behind you as you hinge at the hips. Lower your torso toward the ground as your rear leg trails behind you, letting arm hang in front of you.
 -Pause, and then reverse the movement, squeezing your glutes at the top.
- Remember to perform all reps and sets for both sides.

Single Leg Deadlift

- It's all about the stretch at the bottom and a proper squeeze with a hold at the top!
- Kneeling down face away from the machine and grab the rope attachment with your palms facing each other in between your legs
- Position yourself away from the machine so that the pulley begins to lift the weight off the rack. Ensure that you are far enough so that the weight lifted does not come back in contact with the weight stack
-Begin the movement by bending at the waist and pushing your hips back towards the machine.
-Keep pushing your hips back until you feel a nice stretch
- Pause for a second and reverse the movement by extending at the hips
-Ensure that you squeeze and activate your glutes at the top of the movement!

Kneeling Pull Through

Go slowly! 5 Reps per side!

- 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

- With a barbell across your shoulders and toes elevated on a weight plate or similar stand up on your toes by engaging your calves
- You can perform this with free weights or alternately in a Smith-machine

Barbell Standing Calf Raise

W11/D3 Thick and Strong Lower Body

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!

Ally

W1/D2 Entire Upper Body

Kiva treeni varsinkin viimeiset taljassa tehtävät vedot oli🤩🍑🔥

Tiina

Bailey

Oikein kiva treeni, DL tuli voimakas olo😁

Sanna Arpiainen

W1/D3 Heavy Glutes and Legs

Alli

Kellen Riley

W1/D4 ABS + CARDIO

Franci

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

W1/D5 Isolated Glutes

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

Noelle

Benjamin

W2/D1 Glutes and Legs Volume Pump

Maria Johnson

Kicked my butt. I normally dislike upper body but this one slaps.

Nessa Breann

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

Maria

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

Tamara

Benaisha

W4/D5 Isolated Glutes

My goodness!!!! My glutes are on 🔥🔥🔥🔥🔥🔥🔥

Oh my gosh!! This is killer on the legs 🦵

Zimms

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🫠

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Monini

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

W6/D4 ABS + Boosting Lower Body Circuit

Christian

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!

Kirsi

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

Grace

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.

W11/D3 Thick and Strong Lower Body

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