Name: Playbook - Ida Jemina - W11/D5 Glutes Targeted Band Workout
Uploaded: 2024-02-23T11:32:14.872Z
Duration: 35 min
Description: W11/D5 Glutes Targeted Band Workout

Corinne

Rebecca

Saturyaaay 🍑 🔥 💥 just little bit of those seconds but daaamn you can feel them 🥵 #trainingwithIda and tomorrow let’s go to the forest for a little run 🏃🏻‍♀️

Isa Flores

Jenna

Irina

Welcome glute gains! Today it's all about amazing glute focused exercises to really target that booty. Remember to SQUEEZE in every exercise! There is no hurry. We're about to increase the work load today as well since it's 35 sec sets this time! Let's feel the burn and make those glutes work!

Equipment: Miniband

We will have 5 different booty burnout supersets consisting of 2 amazing exercises.

Let's do it love🔥 We got this!

This is challenging even with bodyweight. Perform these two exercises one leg at a time. Perform exercises A and B back to back without a break. Take a short break when changing legs and repeat.

Remember to perform all reps and sets for both sides.

Remember to perform all reps and sets for both sides.

- Take support with your one knee and one hand while on kneeling high side plank position
- While keeping your upper leg extended, begin lifting it up towards the ceiling
- Bring it down in a controlled motion

Side Leg Raises

Remember to perform all reps and sets for both sides.

- Take support with your one knee and one hand while on kneeling high side plank position
- While keeping your upper leg extended, begin moving it up and down in a circle-like motion

Side Leg Circles

Booty Burnout 1

Perform the exercises back to back without taking a break. With the first exercise perform with both legs 30 sec before moving to the next exercise. Take a break between rounds.

-Perform with both legs 30 sec before moving to the next exercise
- Lean on a wall and place a band around your legs
- Perform a diagonal kickback and bring it back down across your supporting leg, creating a rotational arc-like movement
- Lift your leg up and bring it back across your other leg

Rotational Kickbacks

- In a squat hold position and a band around your legs tap the floor behind you with alternate legs by opening your knee to the side by engaging the glutes and abductors

Squated Step Outs

Banded Booty Burnout 2

Perform the exercises back to back without taking a break. Take a break between rounds.

- Keep your chin tucked, knees bent and glutes against the floor to start each rep.
- Push through your heels to maximize glute activation as you thrust your hip up.

Glute Bridge

- Perform small pulsing repetitions while not coming down to the floor during the set

Glute Bridge Pulses

Banded Booty Burnout 3

Perform exercises A and B back to back without a break. Take a short break in between rounds.

- With a band around your legs maintain a squat hold
- Open your knees by engaging your abductors and bring them back
- Repeat the motion throughout the set

Low Squat Hold Abductions

- With a band around your legs squat down
- Come up and perform a kickback with one leg by engaging your glute. You can lean to a wall for balance.
- Perform another squat, come back up and perform a kickback with the other leg

Squat with Kickback

Banded Booty Burnout 4

- Start with your hands and feet on the floor
- Push your hips up with your glutes
- As you come up engage your core
- Keep your arms fully extended throughout the entire exercise
- On top perform an abduction by opening your knees out and bringing them back

Crab Hip Thurst with Abductions

- Sit on the floor with knees bent and lean back taking support with your hands
- With a band around your legs open and close your knees, engaging the glutes and abductors

Seated Abduction

Banded Booty Burnout 5

W11/D5 Glutes Targeted Band Workout

Wendy

Christy

Ligita

W1/D1 Glutes and Legs Volume Pump

The last one was a challenge whewwww! Did it tho ;)

Gina

Ooooui the leg raise was hard for me whewwww… good one I enjoy it

W1/D2 Entire Upper Body

Amanda

W1/D3 Dumbbell Glutes and Legs

Tiffany

Ran short on time and was only able to get the ab workout done this morning. Will get some cardio in tonite

Sharyl

W1/D4 ABS + CARDIO

Dima

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

Barrbi

Girl, I have been sick and starting off where I left off was rough! Lol but I did it all! 💪🏼💪🏼

W11/D5 Glutes Targeted Band Workout

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