Name: Playbook - Ida Jemina - W12/D1 Defined Glutes and Legs
Uploaded: 2024-02-13T13:19:03.999Z
Duration: 60 min
Description: W12/D1 Defined Glutes and Legs

Huh huh. Toi sumo mave on raskas. Mutta selvisin!

Heidi Rainesto

Monini

Tää on kyl iha lemppari treeni 😍🔥

Tuuli

Week 12! WOW amazing job!! I love you so much!❤️ After you have finished this week, keep one deload week meaning that you take it easier on your training. It is also possible to keep a rest week and only do walks. After this it's super important to continue your amazing progress and fitness journey. Be prepared to get your hands on completely new challenges 😘 and if you haven't done the Shaped at Gym Program yet - it's PERFECT after this!!😍🔥

Okay time to get to work! Always do warm up sets before working sets.

1. Ladder Set: Sumo Deadlift DB
2. Elevated Lunges with a Pulse 3x10
3. Superset: Elevated Glute Bridge DB + Tempo Set: Elevated Glute Bridge 3x12
4. Cable Curtsy + Squat 3x12
5. Back Extensions for Glutes 3x15
6. Glute Finisher: 
DB Donkey Kick 10
DB Fire Hydrant 12
DB Donkey Kick Circles 15
x3 rounds for both sides

Ladder Set: The reps rise with each set and the weight remains the same. Take a 20 second break between sets. This method is great for building up volume and getting the work in for muscle growth! First sets are really easy as you are doing such short sets. As the ladder set is arriving towards the end the sets get increasingly difficult.

- With a wide stance and knees pointing slightly outwards grab the bar with a narrow enough grip to allow your arms to go between your legs
- Keep your spine neutral, core tight and knees aligned with your feet throughout the exercise
- Pull the bar up allowing it to travel as close to your legs as possible
- Bring your hips forward as you come up
- Return to the starting position

Ladder Set: Sumo Deadlift

Remember to perform all sets and reps with both legs!
- With the front leg elevated on a plate or similar and dumbbells in hands step back and perform a rear lunge
- Perform a pulse by coming up slightly less than halfway and lower back down again
- Come all the way up and gently touch the plate with your working leg for balance
- Repeat

Elevated Lunges with a Pulse

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

This is such a great super set. First we do a heavy exercise and then continue with a lighter exercise.

- Lie on your back knees bent, weight across your hips and band around your legs
- Use a plate or similar on which to place your feet in order to elevate them slightly
- Thrust your hip up by engaging the glutes and maintain a tension in the band

Elevated Glute Bridge DB

Tempo Set:

- Thrust your hips up by engaging your glutes with a swift motion
- Hold at the top and squeeze while counting to 3
- Very slowly and controlled come back down while counting to 4
- Repeat 

- Lie on your back knees bent and band around your legs
- Use a plate or similar on which to place your feet in order to elevate them slightly
- Thrust your hip up by engaging the glutes and maintain a tension in the band

Tempo Set: Elevated Glute Bridge

Elevated Glute Bridge Superset

Count every squat as 1 repetition.

- In a low cable setup hold on to the handle with both hands and step back from the pulley
- Squat down and come back up
- Step to the side and move your leg across the other to curtsy lunge position
- Come back up and perform another squat
- Repeat the curtsy to the other side

Cable Curtsy + Squat

-Squeeze!! 
- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
- Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
- With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
- Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key is that you go as far as your body allows you to without rounding the back.
- Slowly raise your torso back to the initial position.

Back Extensions for Glutes

Perform the exercises one leg at a time: DB Donkey Kick -> DB Fire Hydrant -> DB Donkey Kick Circles. Then do the same thing for the other side.

3 rounds for both sides.

TIP! Alternatively you can use band instead of dumbbell in the exercises.

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral, with a dumbbell behind your knee on your ham.
- 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.

DB Donkey Kick

- Keep your hands as knees on the floor
- Keep a neutral back and a tight core
- Keep a dumbbell behind your knee on your ham.
- Raise your leg laterally, knee staying bent, engaging your abductor and glute. 
- Bring back down.

DB Fire Hydrant

- Assume a starting position on all fours with a dumbbell behind your knee on your ham.
- Lift one leg up as you were going to do a donkey kick. Bring it back by making a circle motion.

DB Donkey Kick Circles

Glute Finisher

W12/D1 Defined Glutes and Legs

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

Jennifer Valle

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🫠

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

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.

W12/D1 Defined Glutes and Legs

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