Name: Playbook - Ida Jemina - W2/D2 Entire Upper Body
Uploaded: 2022-11-13T17:38:33.544Z
Duration: 75 min
Description: W2/D2 Entire Upper Body

Nepo

Kellen Riley

Increased in weights… couldn’t even lift 5 lbs when I first discovered you! Now I’m at 15!

Hyvin tuli koko yläkroppa taas jumpattua 💪

Kaisa

Benaisha

The ab workout at the end is always killer, felt the burn!

Stephany

Amazing! It would be great to add a feature to note down weights to progress from one week to the other!

Marie-Pierre

Sweaty. Elevated heart rate. It was good and fun. Thank you!

Benjamin

Jonna

Francita

Milla

Alun listauksessa mainitaan pulldown mutta suoritusosiossa onkin ihan toinen liike

Time to work the upper body love!! Now you know all the exercises and can increase your weights. Back, shoulders, chest, arms and abs will be working today! Let's work!

Always do warm-up sets before working sets.

1. Single Arm Meadows Stretcher 3x8
2. Cable row 3x8
3. W-raise 3x10
4. Hang clean and press 3x8
5. Cable Fly 3x10
6. Cable Bicep Curl 3x10
7. Tricep Cable Pushdown 3x10
8. Super set: 
	Leg Raise with twisting hip up 3 x 12
	Crunch pulses 3 x 12

-In a cable set, on one knee and slightly leaning forward, grab a single handle with your arm extended.
- Pull the handle down towards your shoulder while opening the chest and bringing the shoulder blades together
- Squeeze your back muscles after which return the handle back up with a controlled motion

Single Arm Meadows Stretcher

- Sit down in a row cable machine or a low cable setup and grab a handle with both hands
- Keep your spine neutral throughout the exercise and pull the handle by engaging your back muscles
- Bring your shoulder blades together and squeeze
- Bring the weight back down with a controlled motion

Cable Row

- In this exercise use moderate resistance to be able to perform the motion by engaging your rear delts
- With the weights in hands hinge at the hips leaning forward 
- Keep your back in a neutral position
- Pull the dumbbells up by simultaneously bending the elbows and turning the arms to the sides of your head as if you would when doing the face pull exercise
-  Take a short hold on top and bring the weights back down with a controlled motion

W Rear Delt Raise

- Assume a shoulder-width stance. Hang the bar with a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. This will be your starting position.
- Begin to pull the bar keeping it close to your body. Shrug your shoulders and use the momentum from your movement to pull the bar as high as possible.
- Once the bar comes close to your chest, flip it and perform a shoulder press. Take the bar back to the starting position same route as you came.
- Repeat.

Hang Clean and Press

- In a crosscable setup grab a handle from each side 
- Press your hands together with and arc like motion by engaging your chest muscles
- Keep your shoulders back and chest high throughout the exercise
- Let the handles back up with a controlled motion until you feel a light stretch in your chest muscles
- Repeat

Cable Fly

Perform exercises A and B back to back with just a short break in between.

- In a low cable setup grab a handle with both hands (underhand grip)
- Keep your body still and core tight throughout the exercise except for your forearms which should move the handle in an arc like motion up by engaging your biceps
- Bring the weight back down with a controlled motion

A. Cable Bicep Curl

- Attach a straight or angled bar or a rope to a high pulley and grab at shoulder width.
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
- Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.

B. Cable Pushdown

Cable Bicep Curl and Tricep Pushdown Alternating Set

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

- Lie on your back, keep your arms beside your torso and legs extended
- Lift your legs up and on top raise your hip and do a slight twisting motion to one side
- Bring your legs back down and repeat to the other side
- Perform 12 reps (6 twists per side)

Leg Raise with twisting hip up

- Lie on your back and place your hands behind your ears
- Lift your shoulders off the floor by engaging your abs and do three pulse motions
- Bring your upper back and shoulders back down to the floor
- This is one rep. Repeat.

Crunch pulses

Abs Superset

W2/D2 Entire Upper Body

Zimms

Heidi Turunen

Uljana

W1/D1 Glutes and Legs Volume Pump

Tää oli kiva kun ei kestä niin kauaa. Hyvin lähti unihiekat silmistä. Vatsat 🔥🔥🔥🥵

Start again after long vacation of rest🥹

W1/D2 Entire Upper Body

Magdalena

Karina

W1/D3 Heavy Glutes and Legs

Jennifer Valle

W1/D4 ABS + CARDIO

W1/D5 Isolated Glutes

6/5 mutta liian pitkä 75 min ja alkulämmittely ja loppuverryttely suihkut yms niin liian kauan menee yhteensä.

W2/D1 Glutes and Legs Volume Pump

Mari

Wow I’ve never sweat this much in a workout! I’m feeling the burn!

W2/D3 Heavy Glutes and Legs

Maria

W2/D4 ABS + CARDIO

I thought my glutes were gonna explode in the end.

Elizabeth

W2/D5 Isolated Glutes

Pull throughs be burning by that point in the workout 🏋🏻‍♂️

Definitely feeling it ! 😵‍💫😵‍💫😵‍💫

🍑🍑🍑♥️♥️♥️♥️ love it!!!!! 🥵

Monini Huerta

W3/D1 Glutes and Legs Volume Pump

That core part at the end was so intense I know if my friend hadn't have showed up to join me I would have quit early. It's amazing what a workout partner can pull out of you.

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

W3/D5 Isolated Glutes

W4/D1 Glutes and Legs Volume Pump

Prabekam

My abs burn so good after these ab circuits!!

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

I've definitely noticed my core getting stronger, and I wasn't even out of breath after the 30 min cardio workout. This is definitely my favorite program, but I love all of your programs!

W4/D4 ABS + CARDIO

Great! The gym closed yesterday so I could only do half, so I finished today!

Ange

W4/D5 Isolated Glutes

Okay didn't think I could go from last week to this week with the progression but here I am 😭. I was thrusting off a bench that was too high!

Literally amazing!! Feeling so good!!! 🙌🏼

ingrid

W5/D1 Intense Glute & Leg Day

rosa

W5/D2 Total Upper Body

Wow this new split is HARD! My legs are shaking which means it’s doing it’s job! 🔥

W5/D3 Build curves - Glutes & Legs Strength

Vicky👑✨

W5/D4 ABS + Boosting Lower Body Circuit

Seems like a more simple day... 🔥 like usual!

Aivan mahtava setti! Pakarat ihan tulessa 🔥🤩

W5/D5 Ultimate Booty Builder

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

Great! Is it bad if I do the squats and glute bridges on the smith machine?

W6/D3 Build curves - Glutes & Legs Strength

Melkein tuli oksennus tämän jälkeen, tavallaan ihana tunne 😅🤣

Christian

W6/D4 ABS + Boosting Lower Body Circuit

W6/D5 Ultimate Booty Builder

Aivan kuollut, mutta teki niin hyvää! #wetlookmop

W7/D1 Intense Glute & Leg Day

it would be really useful to insert an option in the app to keep track of the weight/kg you use , to monitor your progress. 😘😘

Cioski

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

Lots of cable work. Would love to see the band alternative to those

Tamar8818

W7/D5 Ultimate Booty Builder

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

W8/D4 ABS + Boosting Lower Body Circuit

W8/D5 Ultimate Booty Builder

Sooooo excited for this new block 😍😍!!

Lepoviikon jälkeen sujui yllättävän hyvin, otin kevyesti kun tein kotona jossa rajalliset painot mutta tästä hyvä jatkaa.

Huh, this was hard! Tosi hyvä fiilis ku sai valmiiks, ens kerralla paremmin valmistautuneena 🥳👏🏼

Ninna Päivärinta

W9/D1 Defined Glutes and Legs

Miryam Guedea

Tosi hyvä ja raskas treeni. Parilla tehokeinolla saa kyllä paljon aikaan. Haastoi tosi hyvin ja kyllä selässä tuntuu😍🔥

Tuuli

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👏🏼

Karoliina

Tevin & Allie

W9/D4 Abs + Stairmaster Circuit

Grace

Äää mikä polte! Booty Burnout todella😂😍 omg, sairaan hyvä🔥🔥

W9/D5 Glutes Targeted Workout

Huh huh. Päätin että nyt viimeiset 3 viikkoa vedän täysiä. Isoja painoja rohkeasti. Tuntui niin hyvältä!

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.

W10/D3 Thick and Strong Lower Body

Aaah, the burning feeling 🤩🔥🔥🔥🆘

Marina

W10/D4 Abs + Stairmaster Circuit

W10/D5 Glutes Targeted Workout

W11/D1 Defined Glutes and Legs

Aamulla klo 6.30 salilla. Olipahan taas herätys. Mutta ihanan tehokas. Ei oo kädet enää pulkannarut!

Näin pitkälle pääsin ennen kuntosalien täyssulkua. Viimeiset 1,5 viikkoa pitää sitten olla luova.

Ilman tätä appia en varmaan ikinä lähtis salille! Tää on tosi selkeä eikä turhaa kikkailua 💪 ja aina tuntuu siltä et nyt on tehty 😅😅

Tuli mieleen et onko mitään mahdollista laittaa aina jokasen liikkeen kuvaukseen et mihin lihakseen se liike ensisijaisesti tehoaa? Tietäis missä sit pitää tuntua ja oppisi ☺️ tuli vaan mieleen, aivan huippu appi jokatapauksessa!!! 🥰

Tiia

W11/D2 Sculpted Upper Body

W11/D3 Thick and Strong Lower Body

W11/D4 Abs + Stairmaster Circuit - level up

Omg, olin aivan kuollut. Laitoin niin isot painot että hyvä että jaksoin tehdä, pitää vaan luottaa ja uskaltaa. Ihanaa!

W11/D5 Glutes Targeted Workout

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

Tää on kyl iha lemppari treeni 😍🔥

W12/D1 Defined Glutes and Legs

Olipas rankkaa. Edellisen viikon painot liian kevyitä mutta seuraavat sitten taas liian painavia tuohon toistomäärään nähden.

W12/D2 Sculpted Upper Body

W12/D3 Thick and Strong Lower Body

W12/D4 Abs + Stairmaster Circuit - level up!!

Such a great program!! You are the best, I can't wait to start other of your programs in the app. 
Thanks for everything my dear, your are such an inspiration 😍

Alejandra

Thank you for being my number 1 motivation the past 12 weeks!!! I LOVED the progress I made from your booty building gym program 😍🔥 definitely made some real results! Can't wait to tackle the next program 💪

W2/D2 Entire Upper Body

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