Name: Playbook - Ida Jemina - W2/D2 Booty band and legs
Uploaded: 2024-02-13T13:19:03.627Z
Duration: 45 min
Description: W2/D2 Booty band and legs

Dima

OMG! Can’t feel my butt 😂🔥🔥🔥

Dilara

Tsvetomira

A great way to start my Monday! Thank you!

Lindsay

Why are the short lists the hardest!!  Learning to fear the short list!  🤪😂loved it. Great way to end the week! Monster stomps!! 💜

Janita

Candy

Does anyone know how we’re supposed to count the reps for Monster Walk?

Heather

Victoria

Mahtavaa💥💥💥
Kuulukohan ekassa setissä tehdä molemmat puolet peräkkäin vai ovatko oma roundinsa?
Hyvä treeni, parasta niin kuin aina🔥❤️

Laura

Rosa

Had no idea that would be as hard as it was I loved it!!

Amanda

Emmelie

Ihan yes- treeni näin vähän väsyneelle duunarille

Seija Ylikotila

Anni

Tahirah

Ended Friday feeling great GTG 👍🏻🎊🙏🏻

Iris

Rebecca Iredale

Sopivan kova treeni. Hyvin rakennettu kokonaisuus, raskaasta kevyempään. Mies ei tykkää jalkatreeneistä, tämän jaksoi hyvin 👏🏻

Sanna Arpiainen

Sarah

Haleema

Amazing like always. Definitely the best workouts I have come across! And the results are real 💪💪

Emma

Edwin

Simple work out that made sweat way to much!! And I loved it!! Can’t wait to see what tomorrow’s work out brings me!!

Rafael

Definitely feeling the burn 🔥 ! Amazing workout thank you!

Jose

Jennifer

It was great! I did have to modify a couple of exercises because I didn’t have a dumbbell. Would love to see a just bands workout!

Evelyn

The rounds were too long-almost 12 min each

Monini Huerta

Rossana Corniel

Amazing workout while having hip pain !! 💙💪🏻

Dainalee

Ekassa setissä huonot ohjeet siitä, miten setissä pitäisi treenata oikeaa ja vasenta puolta. Ekan setin likkeiden järjestys tuntui myös vähän typerältä, koska kuminauhan kanssa joutui säätämään joka liikkeen välissä.

Viivi

Noelle

Clarification on what constitutes a rep - for example: the curtsy sumo squat- is one rep a sumo and one curtsy or two sumos and two curtsies?

Carissa Jenkins

Always a good workout, I finish sweating each time

Lauren

Carrlee

45 minutes training that seemed to have gone by in 10 minutes and felt like training for 2 hours😅🥵💪
Absolutely loved it!!❤️

Manuela

Jason

Not my usual workout but am hoping it is developing strength in the hips and lower back area, which is an area I want to work on for my tennis. Ed x thanks Ida

I got this!! The curtsy+sumo squat is killing🥵🥵🥵

Moni

Karolina

Jennifer Prescod

Feeling the burn!!! Love it 🙌🏻🔥🔥

Antonella

Claudia

Ieva

Let's build strong glutes and work those beautiful legs! For this workout you need mini bands (or bodyweight) and dumbbells or any other substitute from home; water cans, bags of rice, books, filled back bags, etc. 

- Giant Set:
a. Donkey kicks 3 x 15 per side
b. Glute bridge holds with abductions 3 x 20
c. Fire hydrant 3 x 15

- Curtsy + sumo squat 3 x 8 (1 rep is done when you have done curtsy to  both sides and sumo squat)
- Dumbbell Single Leg Dead Lift 3 x 12
- Single leg calf raises 3 x 12
- Monster walk 15 steps forward and backward x 3

Giant set: Perform exercises A, B, and C back to back without taking a break in between. Take a break after you have done one set of all three exercises. Perform a total of three giant sets.

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral. with a band around an ankle and the other foot.
- 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.

Donkey Kicks

-Lay down on back with band around your legs just above the knee.
-Place feet on ground shoulder width part and raise hips off ground so weight is on upper back. 
-Press knees away from each other so there is resistance on bands. 
-Then bring knees towards each other. 
-Repeat movement.

Glute Bridge Holds with Abductions

- Place your hands and knees on the floor
- Keep a neutral back and a tight core
- Raise your leg laterally engaging your abductor and glute

Fire hydrant

Giant set

1 rep is done when you have done curtsy to  both sides and sumo squat

- Start with a wide stance with you toes pointed out
- Come down holding the dumbbells with your arms extended
- Come down until you reach parallel 
- Step back and across your opposite foot 
- Bring your knee down until both knees are at 90 degrees
- Return to the starting position and perform a squat
- Step back and across your opposite foot to the other side

Curtsy + sumo squat

-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 on the wall, bench or similar.
-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.

Dumbbell Single Leg Deadlift

- Raise one foot off the floor placing your hand on the wall for support
- Raise your heel engaging your calf as your come up
- Come down with a controlled motion

Single leg calf raise

Place the bands around your legs. Choose a place (knees, ankles, feet) that allows you to take large steps while feeling your glute working. With the band around your legs, step your feet out to about hip-width to shoulder-width apart (maybe even a bit wider) so that there is tension in the band. Make sure your knees don’t cave in as you widen your feet out.
Keeping tension on the band, step one foot forward and out to the side. Then step the other foot forward and out to the other side. You want to make sure that you are not only taking big steps forward but also out wide so that there is lots of tension on the band. Make sure that your knees don’t cave in as you step and that you aren’t “swinging” your legs but actually stepping and forcing your glutes to work.
Continue walking forward, taking big steps. Keep your feet as wide apart as you can while moving forward. Change the walking directions according to the size of the room.

Monster Walk

W2/D2 Booty band and legs

Rashida

I thought I was going to pass out. I'm out of shape, fyi. Great workout

Elisha

Sara

W1/D1 Booty burn + burner workout

Ellie

W1/D2  Strong upper body + HIIT

Great calorie burner! But I had to carry lighter weights than usual to be able to complete the workout , so I felt that impact on my lower body more than my upper body

Finishing that felt like an accomplishment!

W1/D3  Total shred

Today I had so little time for training that I did only 2 rounds. Still feels good 💪😊 

More tomorrow 😋☀️

Proof it does not have to be complicated.  Strong simple movements.  Perfect. 💜🔥

W1/D4 Strong legs and booty

Olivia schmidt

I’m melting … this program is WORRRKK

KayW

W1/D5 30 minute cardio at home

Sharyl

Wendy

W2/D1 Full body tabata + abs attack

Eftichia

W2/D3 Total shred

What a banger. Thanks for another great work out!

W2/D4 Toned upper body + HIIT

I wasn’t in the mood, but now feeling great! Thank you 🙏🔥💪

Did quick 2 rounds after W1D3 of the core challenge and can now swim in sweat 💦😅

W2/D2 Booty band and legs

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