Name: Playbook - Ida Jemina - W12/D1 Volume Legs and Glutes
Uploaded: 2024-02-23T11:32:14.876Z
Duration: 60 min
Description: W12/D1 Volume Legs and Glutes

Rebecca

Last week!!! here I go 💪🏻 🍑 feeling more those moves lol 🔥 #trainingwithIda

Isa Flores

I love the workout, realy hard and effektive. 💪🙌😁❤️

Malene Dreyer

Päivä käyntiin pakarat ja jalat tuless🔥

Jenna

So so good!!! Enjoyed this session very much xxx

Irina

This is my fav so far!!! Loved it, really feel the burn 🔥

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 Home Program yet - it's PERFECT after this!!😍🔥

Okay time to get to work! 

Equipment: Dumbbells and a band.
Always do warm up sets before working sets.

Ladder Set: 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. The secret is to keep short 20 second breaks and 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 weight 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 weight 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 dumbbells in hands step back with one leg and perform a rear lunge
- Perform a pulse by coming up halfway and lower back down again
- Come all the way up and gently touch the floor with your working leg for balance
- Repeat

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.

- Place a band around your legs and dumbbell across your hips.
- 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.

Glute Bridge

Tempo Set:

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

Tempo Set: Glute Bridge

Super set: Glute Bridge + Tempo Set

Each time you do squats that counts as a rep!

- With weights in both hands
- 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

Curtsy with a pulse + Sumo Squat with a pulse

- Remember to perform all sets and reps to with both legs!
- Hold the dumbbell in one hand
- Hinge at the hips to start coming down as you come down with the dumbbell raise your back leg 
- Come down until you reach shin height 
- Pull the dumbbell up returning to the initial position keeping a neutral spine

Single leg deadlift

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 Kicks

- 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 Volume Legs and Glutes

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! 💪🏼💪🏼

W12/D1 Volume Legs and Glutes

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